Need Help with new workout routine

[Arsh]

Hi guys,

I have been working out for past 3 months, but no result! . My diet is all good and have made few changes (thanks to some advice from seniors here ).

I have given my work out below that i am about to finish. I am on the 5th week and will end it 7th week. What do I do after that? Please advise.

My stats:

Weight: 70

Height: 5'8

Body type: average (pear shaped ) . I am not fat thought, but my body is kinda flabby and need to tone it.

Goal: tone and build some muscle.

It gets frustrating when you dont see any result after 3 months! I work out seriously at the gym though. Not sure what i am missing or where I am going wrong.

Current workout routine below:

Modified Compound SS Exercise Reps Rest

Week 1

Set 1 Incline Dumbbell Bench 2 sets x 10 reps 1 minute

Set 2 One Arm Dumbbell Rows 2 sets x 10 reps 1 minute

Set 3 Dumbbell Bench Press 2 sets x 10 reps 1 minute

Set 4 Pulldown to Front 2 sets x 10 reps 1 minute

Set 5 Bent Over Lateral Raises 2 sets x 10 reps 1 minute

Set 6 Dumbbell Shoulder Press 2 sets x 10 reps 1 minute

Set 7 Incline Dumbbell Curls 2 sets x 10 reps 1 minute

Set 8 Overhead Dumbbell Triceps Ext 2 sets x 10 reps 1 minute

Set 9 Dumbbell Lunges 2 sets x 10 reps 1 minute

Set 10 Leg Curls 2 sets x 10 reps 1 minute

Set 11 Squats 2 sets x 10 reps 1 minute

Set 12 Calf Raise 2 sets x 10 reps 1 minute

Week 2, 3, 4 Exercise Reps Rest

Supersets Shoulders & arms

Set 1 Dumbbell Shoulder Press 4 sets x 10-12 resp 30 seconds

Set 2 Bent Over Laterals 4 sets x 10-12 reps 30 seconds

Set 3 Dumbbell Curls 4 set x 10-12 rps no rest

Set 4 Lying Dumbbell Triceps Ext 4 set x 10-12 resp 1 minute

Set 5 Incline Curls 4 set x 10-12 resp no rest

set 6 Overhead Dumbbell Triceps Ext 4 set x 10-12 resp 1 minute

set 7 Wrist Curls 3 sets x 15-30 reps no rest

set 8 Reverse Wrist Curls 3 sets x 15-30 reps no rest

On week 3 add supersets

set 9 Bent Over Laterals 3 sets x 10-12 reps no rest

set 10 Concentration Curls 3 sets x 10-12 reps no rest

set 11 Triceps Pushdowns sets x 10-12 reps 1 minutes

On week 4 add supersets

set 12 Lateral Raises 3 sets x 10-12 reps no rest

set 13 Hammer Curls 3 sets x 10-12 reps no rest

set 14 Triceps Dips 3 sets x 10-12 reps 1 minute

Legs

Wide Stance Squats 4 sets x 10-12 reps no rest

Standing Leg Curls 4 sets x 10-12 reps 1 minute

Adductor Machine 3 sets x12-15 reps no rest

Abductor Machine 3 sets x12-15 reps no rest

Standing Calf Raises 4 sets x 10-12 reps 30 sec

Seated Calf Raises 4 sets x 15-20 reps 30 sec

On week 3 add supersets

Leg Extensions 3 sets x 10-12 reps no rest

Seated Leg Curls 3 sets x 10-12 reps no rest

One Legged Calf Raises, Dumbbell 3 sets x 15-20 reps 1 minute

On week 4 add supersets

Leg Press 3 sets x 10-12 reps no rest

Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps no rest

Calf Press 3 sets x 15-20 reps 1 minute

Supersets Chest & Back

Incline Dumbbell Bench Presssets x 10-12 reps no rest

Negative Pull ups 4 sets x 10-12 reps 1 minute

Chest Dips 4 sets x 10-12 reps no rest

push ups 4 sets x 10-12 reps 1 minute

Dumbbell Shrugs 3 sets x 10-12 reps

External Rotations "3 sets x 15-20 reps

Leg Raises 4 sets x 25 reps 30 seconds

Crunches 4 sets x 25 reps 30 seconds

On week add supersets

One Arm Rows 3 sets x 10-12 reps no rest

Dumbbell Bench Press 3 sets x 10-12 reps no rest

Knee-Ins 3 sets x 25 reps 1 minute

On week 4 add supersets

Stiff Arm Pulldowns 3 sets x 10-12 reps no rest

Incline Flyes 3 sets x 10-12 reps no rest

Side Crunches 3 sets x 25 reps 1 minute

Week 5, 6, 7

Shoulders & Arms

Military Press 4 sets x 10, 8, 6, 6 reps 90 sec

Rear Delt Rows 4 sets x 10, 8, 6, 6 reps 90 sec

E-Z Curls 4 sets x 10, 8, 6, 6 reps 90 sec

Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps 90 sec

Incline curls 4 sets x 10, 8, 6, 6 reps 90 seconds

Triceps Dips 4 sets x 10, 8, 6, 6 reps 90 seconds

Wrist Curls 2 sets x 15-30 reps no rest

Reverse Wrist Curls 2 sets x 15-30 no rest

Legs

Squats 4 sets x 10, 8, 6, 6 reps 90 seconds

Leg Curls 4 sets x 10, 8, 6, 6 reps 90 seconds

Wide Stance Squats 4 sets x 10, 8, 6, 6 reps 90 seconds

Leg press 4 sets x 10, 8, 6, 6 reps 90 seconds

Leg Extensions 2 sets x 12-15 reps 90 seconds

Leg Curls 2 sets x 12-15 reps 90 seconds

Calf Press 4 sets x 8-10 reps no rest

Seated Calf Raises 4 sets x 15-20 reps 30 seconds

Chest & Back

Icline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps 90 sec

Negative Pull ups 4 sets x 10, 8, 6, 6 reps 90 sec

Chest Dips 4 sets x 10, 8, 6, 6 reps 90 sec

Close Grip Pull-up 4 sets x 10, 8, 6, 6 reps 90 sec

Dumbbell Shrugs 2 sets x 10-12 reps no rest

External Rotations sets x 15-20 reps no rest

Hanging Leg Raises 4 sets x 25 reps no rest

Crunches 4 sets x 25 reps 30 seconds

Many thanks

Arsh

[mike27]

whats your diet/food been?

post up what you've been eating each day?

id say your prolly not eating enough complex carbs.

[rimma]

Having only trained for 3 months, you might want to drop all the complicated pointless isolation exercises and stick to the basics. Full body workouts, compounds etc.

[mike27]

so true!

simple is sometimes a lot better!

squats,rows,deadlift,bench,dips,chins,lungs,mill press.....

mon wed fri

easy

EAT

[Arsh]

Thanks for the reply guys.

I eat a lot I think lolz

8am: 6 eggs (2 whole, 4 whites and oats)

11ish: 2 whole meal bread, peanut butter, banana and casein protein shake

lunch: brown rice/tuna/broccoli, green beans, capsium,

3pm: 2 whole meal bread and tuna

5pm: banana/whole meal bread

6pm: workout

post worout: whey protein+dextrose & BSN cell mass (just started)

8:30pm: brown rice with steak or chicken/turkey, and veges as above.

A glass of soy milk before bed.

I will prolly need a trainer, but cant afford at the mo

[mike27]

sounds like a heap of protein? too much maybe

wholemeal bread is the same as white bread(well pretty much)

how much/many carbs do you eat? grams?

same for the protein

[mike27]

id also try and get down more carbs at 3pm if ur training at 6pm

[Arsh]

sounds like a heap of protein? too much maybe

wholemeal bread is the same as white bread(well pretty much)

how much/many carbs do you eat? grams?

same for the protein

6 egg = 26grms + 1 bowl cooked oats (not sure how much carbs there)

shake = 24grms + oats (10grms)

tuna = 16grms +brown rice (20 grams) + veges

wholegrain bred+banana+peanut butter+shake (30 grams casein protein + 20 carbs)

banana or apple

post workout (26 grams whey protein +30 grams dextrose carbs ) + creatine

I am 70 kgs, so is that too much? Do I need to up my carbs or protein?