MY workout routine

Hey I'm new here so I wanted to ask your opinions on my current workout routine.

So I work out 3-4 times a week (sometimes 4. depends on my mood) with minimum one day rest between workouts. I do whole body workouts for half to a whole hour, depending on my pace and mood. My workout is as follows:

DB Bench press

Squats

Pull-ups

Shoulder Press

Then I work my abs out (crunches (weighted), rev crunches, bicycles(weighted) then planks all in a circuit form of exercise. might variate these, but these are what I did a while ago :P Still experimenting on this phase of my workout routine)

I do 8-12 reps of heavy weight except abs.

EDIT: Forgot to add that I do a Tabata style workout after (20 sec workout, 10 sec rest. Repeat 8 times) everything. I do a push up followed by an assister pull up via slight jumping (basically, I do a little jump to push myself up then do a pull up. i'm still relatively weak when it comes to upper body strength, so I can't do too many true pull ups yet)

My aim or final goal is to get slightly muscular (not body builder level. just a nice muscular look) and have those really sexy abs.

I'll do this by alternating between a bulking phase and a weight loss phase. Bulking until I gain more muscle, then the weight loss (fat loss would be a more appropriate term) to lose any fat I gained during the bulking phase. then repeat.

So  do you guys think it's a good workout scheme? I might also work out my abs on non workout days. My "ideal" abs are those flas-ish abs (http://www.zbrushcentral.com/attachment.php?a ttachmentid=195421) and not really those round abs (http://blog.syracuse.com/healthfitness/2007/1 2/medium_abs.jpg). I really don't want the latter XD. I read that doing high reps low weight will let me achieve my "ideal" abs.

Actually, the first link I posted is sort of my ideal body which I'm hoping to aim for :D

So... comment please! On both my workout routine and whether I should workout my abs everyday :D

oh and before I forget, I'm 18, 5'6 and 130 lbs. I started lifting about a year and a quarter ago, but I have always been undereating (<1000 cal per day) so I didn't gain much muscle (although I did gain, just a little). Now, I fixed my calorie intake to 3000 per day with 2 "lower calorie days" per week (~2700. just to kill my paranoia of getting too fat cuz with the 3000 cal per day, my tummy usually gets really large). HEALTHY FOODS BTW! :D Minimal junk food :)

*I workout at home only, not at the gym. I have 2 dumbbells and a pull up bar :)*

I do some tabata workouts as well - love them

I think you might enjoy this program

http://www.amazon.com/New-Rules-Lifting-Abs-M yth-Busting/dp/1583334130

since you seem to be "want those abs"!  

I started doing this program a little over a month now - just finishing up the first phase this week.  I've been lifting weights steadily since 2009 - done many programs, but this one is primarily focusing on ab strength and back / core stability but also its a full body workout program'

I lift on Mon, Wed and Fri and then take the crossfit class that incorporates tabata type stuff on occassion.  I do that tue, thur and Sat.  

My personal goal is weight/ inch loss, but I can tell you I've shown some good progress in ab formation already only having done this program for abs for the last month or so.  I try to eat at a deficit of about 200 - 300 calories but not always successful but have managed to lose a few pounds.  

The whole book has zero crunches - its all planks and core stabilization - planks are from off the floor - elevated, side planks too.  

It uses squats, deadlifts shoulder presses ( with a twist holding the unworked arm over your head) lunges, push ups lat pull downs.  

Lots of variations of push ups, pull ups, planks - looking forward to phase 2 which is a strength program.  Haven't looked at phase 3 yet, but its probably a fat loss program as many of the NROL programs usually start with a base, a strength then a cut phase.  Then you can repeat any phase you want and switch it up .

There are also a lot of exercises in the book that are off set weights so you have to learn to 'balance" and stabilize.  

Good luck in your goals

You have two presses and only one pull. Add another pull or get rid of a press. And where is the progression?

oh awesome I'll try to check that book out XD

@Solid - By progression, you mean how do I increase my lifting? Before, I'd increase only whenever I felt that the weight was to light already, but that didn't prove too effective. So I set my lifting that I add a few more reps to each of my exercises per workout :D

Add another pull? Can you give me examples of pull exercises? :D Aside from pull ups ofcourse :D

You won't look like a bodybuilder unless you (1) train like one, (2) eat like one and (3) supplement like one and if you are female than without (3), (1) and (2) aren't going to be enough.

If progression is going to be purely reps based then you are looking for an endurance program? rather than a strength/hypertrophy program?

A progression for strength/hypertrophy is to increase the weight over a timeframe.  The best known novice programs have a linear progression of increasing weight (with reps held steady) each session ie. session 1 is squatting 100lbs, session 2 will be squat 105lbs etc.

 Also other pulls could be rows, cleans and variations, deadlifts and variations, lat pulldown (although if you are chinning dump this), snatches and variations, face pulls...

I think OP is male based on the photos of the abs he is shooting for- but I could be wrong

Oh wanted to add the NROL4 Abs specifically says if you are looking to bulk up and hypertrophy / body building physique its not a program designed for that- its strictly to build strength and core stability to make the abs and spine stronger and more flexible and improve overall muscle composition.

I didn't bother to look at the pics and I blame that on the Jersey Shore.

Yes i'm a guy XD Do I really sound like a girl? XD Other forum people also mistake me for a girl sometimes XD

On the progression, being 18, I still live with my parents and don't have my own money really. So I only buy weights once in a while using my parents' cash. So for now, I'm planning to up my progression by adding reps. Then after some time (prolly when the reps of all my sets reach 12 each set or even before this happens), I'll ask my parents to buy me more weights :D (I can't buy them on my own D: ).

@fan - oh really? D: Oh well then o.o

do you guys really suggest doing pull ups and rows on the same workout day?

For a strength and bulking program usually its few reps high weights - might want to invest in adjustable weights.  I think a few people on the "may fitness forum" thread use adjustabel weights and you can get some fairly reasonable price.

The higher reps is usually for fat loss programs.

Also would invest in bench and squat rack oly bar and plates.  Might check garage sales, craigslist and even freecycle for those.

If you really want to get big try a starting strength, Stronglifts or even the NROL ( original book) I enjoyed that book up until the hypertrophy phase caused me some injury but that was a few years back

Original Post by iwantthoseabs:

Yes i'm a guy XD Do I really sound like a girl? XD Other forum people also mistake me for a girl sometimes XD

On the progression, being 18, I still live with my parents and don't have my own money really. So I only buy weights once in a while using my parents' cash. So for now, I'm planning to up my progression by adding reps. Then after some time (prolly when the reps of all my sets reach 12 each set or even before this happens), I'll ask my parents to buy me more weights :D (I can't buy them on my own D: ).

@fan - oh really? D: Oh well then o.o

do you guys really suggest doing pull ups and rows on the same workout day?

 1. You are an 18yo guy... get a part time job and either fit out your resources or join a gym if it is important to you.

2. You are an 18yo guy, after doing 1. then get a proper novice program - Starting Strength, Stronglifts, Greyskull Linear, Stripped 5x5 - and do the program for eight consecutive weeks before posting on the interwebz about your program.

See here for advice.

okay I'll check those out.

Oh, by dumbbells, I meant adjustable dumbbells :D The plates aren't too expensive, but the places where they sell it are quite far, so I rarely go there D: Only when my parents also go there do I get to buy plates :D

I have a make-shift bench at home, so that's not a problem :D

About the push v pulling.  For the want of shoulder health (and to have a good looking back and a decent bench press) you want to ensure a proper balance between pushing exercises and pulling exercises.

Lots of guys just work the muscles they can see (ie. bench and curls) and you will end up with both strength imbalances (possibly causing physical problems) and physique imbalances.

At your age this could be a good read for you as well.  Train like an athlete and your physique will follow.