Hey

Got a work out all sorted and gym membership ready. Thought id share it with ya and if anyone has ne good advice as to how i can improve it in order to get the best results in the least time. at the moment im 17, 5 ft 6 or 7 and weight bout 10 stone 4

Saturday - Chest, Triceps, Abs and Cardio

Barbell Bench Press - 15 reps at 25kg total
- 12 reps at 30kg
- 9 reps at 35kg
- 6 repss at 40kg
- as many reps as poss until cant do nemore!! at 45kg
all again another x2

Barbell incline press - Same as above repeat sets 3 times

Dumbbell flies - 15 reps at 5kg
- 12 reps at 7.5
- 9 reps at 10 kg
- 6 reps at 12.5 kg
- as many reps as possible till collapse at 15 kg
repeat sets x3

Bench Dips - 15, 12, 9, 6, as many as poss till collapse x3
Pull ups - 15, 12, 9, 6, as many as poss x3
Dumbell shrugs at weights states above ^^^ x3
Decline crunches - 15, 12, 9, 6, as many as poss x3
Incline crunches - 15, 12, 9, 6, as many as poss x3
Decline oblique cruch - 15, 12, 9, 6, as many as poss x3

Then cardio for half hour at 7.5kmph

Tues - Back, Biceps, Arms, Cardio

Pullups 15, 12, 9, 6, as many as poss x3
Dumb bell shrug 15, 12, 9, 6 as many as poss with weights above ^^ x3
Upright row 15 12 9 6 as many as poss x3

Chip ups 15, 12, 9, 6, as many as poss x3
Barbell curl increaseing weights each time starting at 5kg x3
Pressups 15, 12, 9, 6 as many as poss x3

Crunches legs up 15,12,9,6 as many as poss x3
Decline crunch 15,12,9,6, as many as poss x3
Decline oblique twists 15,12,9,6 as many as poss x3

Cardio 30mins at 7.5kmph

Friday - Shoulders, legs, abs, cardio

Arm circles 15, 12, 9, 6 as many as poss x 3
Barbell incline shoudler press weights as above 15, 12, 9, 6, as many as poss x 3
Arnold dumbell press - weights above 15, 12, 9, 6 as many as poss x3

Calf press - 15, 12, 9, 6, as many as poss x3
Squats - 15, 12, 9, 6, as many as poss x3
Rocking calf raise 15, 12, 9, 6 as many ass poss x3

abs same as previous days
Cardio same as previous days

Thanks i know theres alot there 2 look at but i really dnt wna b wasting my time. I wna get more defined and bigger muscles but not body builder style big, just like the bloke in the pic i attach.
Thanks People
Dan

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no deadlifts no lunges and why shrugs on chest day???

i think also you should cut down on the arm work and incorporate some form of rows(in a nutshell too much chest and not enough back).
you seem to be doing a hell of a lot of work for what i believe will be minimal gains concentrate on compounds . whats the diet like?

good luck

you may have to convert your weight for us to lbs or kgs, but that's minor. if you aren't already thin, then you will need to step up your cardio ... 50% of the work to look like these guys is getting rid of all the fat.