Does anyone know of a personalized abdominal/lower back workout routine? (purely free weight)?
I’m curious about any workout routines pertaining mainly to the lower abdominal and low back regions of the body. Also routines concentrating primarily on free weights exercises would be the most helpful. I currently have a 6 pack, but I’m looking for more definition and on a side note, an increase in pectoral size (the right way). Thank you for any and all input on the matter.
search on youtube there are plenty of exercise demo there.
sounds like your in good shape alredy definition comes with lowerd fat percentage so cut out all sat and polyfats.
4sets of 8reps- dead lifts for lower back
increase weight each set untill failure on last set.
core exercises such as the plank and side hold are the best way to get chisseld abs.
30secs of plank then 30ses rest repeat 3 times
same with side hold.
up the hold time and lower rest to increase reults.
pectoral size can be achived with incline bench pressing but if you dont have a bench
try this routine below, worked for me 8 inches on my chest in 6 months. and im only 16 years old very quick results.
do slow good form push ups untill failure then with out rest perform 15 dumbell flys slowly. then repeat with no rest 3 times
this will hurt lots trust me.
use a low weight on the dumbell as you will be tired from push ups.
Make sure to stretch lower back after dead lifts prevents injurys.
squats are also very good as leg muscles produce the biggest release of testosterone into the body!
have fun