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Home Work Out Routine Anonymous
Heya, /fit/

I'm writing to ask advice on toning my upper body. I would like to have a more defined chest, get rid of some of my tummy fat and bulk arms.

I currently work out at home during the night with a couple of weights. I bike to Uni every day, sometimes go for a jog after getting home as well. My food is doing most of the damage, I'll list my exercises in the next post as well.

If anyone could give me advice on routines, tips on food and other bits and pieces I'd be really appreciative.

Pic related, I'd like something similar (or close to) the bottom images.

Continued...
>> Home Work Out Routine Anonymous
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Attached are the exercises I do with the weights each night (I dunno the names of them). They consist of:

MY STATS:
Height: 1.78cm
Weight: 76kg
Age: 22

Dumbell (each): 5.2kg
A) 10 lifts, 1 min break x3
B) 10 lifts, 1 min break x3
C) 10 lifts, 1 min break x3

30x situps
10x push ups

I bike around... 8km a day (hilly) in total and if I do end up running, about 15mins high intensity, 10mins low.

FOOD:
Morning: Toast or cereal.
Lunch: Chicken on rice, sushi or takeaways.
Dinner: Rice, steak sandwich or takeaways.

I know my food intake is terrible, this is my first and foremost problem. I need more vitamins and water but don't know where to get them. Any tips on essentials to have each day?

Thanks for reading.

TLDR: Help me look like OP's image.
>> Anonymous
>>257108

>I know my food intake is terrible

Good. Nobody feed the troll.
>> Anonymous
If you want to define your chest and shoulders and develop strength, you'll have to bench. You can buy stuff for your home for pretty cheap in classified ads usually, or join a gym.

Also, your dumbells are way too light to develop strength. Find some adjustable ones that you can adjust by removing plates anywhere from 5 to 15Kg at the very least, and don't do simple lifts... do hammer curls, shoulder curls, dumbell crunches, etc... look up online the exercises you can do with those dumbells.

Also, yes, you need to make sure you drink plenty of water... always carry a bottle of water around and refill it 3-4 times a day. And eat some veggies too.
>> Anonymous
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>>257116
>You can buy stuff for your home for pretty cheap in classified ads usually, or join a gym.
I'll have to buy, I can't afford gym at the moment due to Uni and work experience taking up the majority of my time.

>5 to 15Kg at the very least
Oosh, OK I'll up the weight on these ones.

>do hammer curls, shoulder curls, dumbell crunches
Thank you! I'll research these and get right into it.
>> Anonymous
The weights you're doing are going to do little to nothing to your shape, let alone your chest.

Firstly, you'll never build muscle if you do strength training every night, you have to allow time for the muscle tissue to heal, so do it every other night, with the occasional two day break. On the days when you're not strength training, do some cardio.

On to your actual training. If you're not willing to join a gym, then you're going to have to work out your maximums on the weights you have, which may mean buying more of the same. Find out the heaviest thing you can lift in each exercise. You should be training on about 80% of this maximum.

You've got the right idea with the triads of routines, but they should be circulated triads rather than sets of three one after the other (ie, do some bicep curls, then sit ups, then push ups, and repeat the cycle three times).

Importantly, to get your desired chest, you're going to have to work out the whole set of pectoral muscles, and the corresponding muscles on your back.

To do this, you should be doing triads of push-ups in your routine, doing as many as possible each time and increasing as soon as you feel you can do any more. A good goal is to go up by 5 during each cycle every week. To do the whole muscle, you have to change your arm position, so do a cycle of 40 (or however many you can do) with your hands shoulder width apart, then on the next cycle, do the same amount with your hands close together, then the last cycle with your arms wide in a cross formation. Keep your head facing ahead, and not to the floor.

On the other hand, you could work out your entire body well by going rock climbing three times a week and pushing yourself seriously hard.

Food intake isn't a huge issue, as long as you work off what you put in.
>> Anonymous
your rutine is shit
i'm guessing you want to
a) workout at home
b) don't care about legs
now, i don't agree with you doing it this way, but if you wan't to do it like this here is what i would do

get adjustable dumbells up to 30kg at least, a pull up bar and a good back pack

3 times per week do
3 sets of chin ups or pullups (try to do 3 sets of eight or something like that, when you can do that put 5kg of weights in your back pack next time you do them, when you can do that add another 5kg and so on..)
3 sets of push ups (same as with the pull ups 3 sets of 8 when you can do that add 5kg)
3 sets of dumbell rows
3 sets of overhead presses
3 sets of some sort of curl (hammer normal whatever)
3 sets of triceps extensions
3 sets of abs

whenever you can do 3 sets of 8 add weight
use smaller jumps if 5kg is too much
you can also do sets of 5 reps or of 10 reps instead of 8, your choice really
>> Anonymous
find out if your school has a gym first
>> Anonymous
most do