Hey guys im 16, 150 pounds and ive been working out for around 2-3 months now. I take 1000 mg of flax seed oil and a protein shake every day.

I work out 4 times a week.

Day 1:
Forearms
Biceps
Triceps
Chest
Pushups

Day 2:
Situps
Lower abdominal workouts
Deltoids
Shoulders
Traps

I usually take a day break then repeat these workouts again. I was just wondering what i should add i do cardio 2-3 times a week. Thanks, Ron

Hi Ronnayo

When you say 'peak your workouts', what exactly do you mean? Is your goal to lose fat, build muscle, or increase cardiovascular fitness? Your goal will determine whether or not the addition of cardio is what you need, or whether you could benefit from switching your resitance workouts around. The body is fairly smart and will soon adapt if you present it with the same challenges for an extended period of time - such as the same body split week after week. If you've been training with the posted routine for +/- 3 months then maybe it wouldnt hurt to mix things up a bit and change your split.

Do you have access to a gym? What kind of exercises are you doing? A more detailed breakdown of your routine would help. Then we can post advice in the knowledge that its what's right for you, and will get you to the next level of your training.

All the best

Xav

You also need to work your legs. As much as you mightn't be interested in it, you really do need to have it in your routine.

Where to start? Squats and Deadlifts.

Other members of the forum will be able to offer you much more detail than me, but a quick glance at you're workout routine just screams out for leg work.

Yes, i have access to a gym but my parents are divorced therefore when i got too my mom's i can only use free weights. So my options are limited until i can drive which is in about 1 month or so. I really want too rid of my small love handles and tone my lower abdominals. I'm not sure what workouts i could do that would benefit my lower abs, i also need too know how many times a week i should do so. Thanks again , Ron

I would echo this advice. Try and work some compund exercises into your workout, as you will likely see far greater improvement from these than by isolating individual muscle groups only. These also have the advantage of working your core (abdominals) as well, so its a two-birds-one-stone scenario.

Read the 'Weight Training 101' sticky near the top of this forum, which should give you the information you need on sets/reps/intensity/frequency. Also have a look at this article:

T-Nation.com | Mondays With Thibs: Stripping Fat With Metabolic Pairings

Add some cardio into your routine by all means, but maybe try to focus on HIIT (high intensity interval training), the advantage fo this being that you dont need a gym to do it, which would be beneficial for when you go to your mum's. It can be as simple as marking out a 100m length of track somewhere then sprinting it, then walking back to the start and using that as your rest. Repeat until your body decides that sprinting is no longer an option. I do something similar on a hill, and by the time I get to the 6th/7th sprint I am ready to call it a day. There's plenty of information on HIIT, both gym-based and outside-based, on these forums so just have a look around.

All the best

Xav