3 day plans

[malekegger]

Now that I have all the info on how to eat,

Now just checking to see if this workout of mine is ok
day 1
Bench press 10/8/6
Incline Dumbell 10/10/8
Mililtary press 10/10/10
Side laterals 10/10/8
dip 18-20
skull crusher 12/10/10
ti-cep pulldowns 10/10/8

day 2 (off but bike 45min)

Medicine Ball Woodchoppers on Exercise Ball
Exercise Ball Abdominal Russian Twists
Exercise Ball Abdominal Leg Raises Exercising
Air Bike Exercising
ball sit-up

day3
Hack Squat 20/20/15
Stiff legged deadlift 12/10/10
calf raises 20/15/15
Leg Curl squat 20/15/12
Abs (crunch machine ) 12/10/10
Back sit-ups 20/18/12

day4 (off but bike 45min)

Medicine Ball Woodchoppers on Exercise Ball
Exercise Ball Abdominal Russian Twists
Exercise Ball Abdominal Leg Raises Exercising
Air Bike Exercising
ball sit-up

Day5
Deadlift 12/10/10
Chins N/A
arm rows 12/10/8
bar curl 12/10/8
bumbell curls 20/20/20
seated dumbell curl 20/20/20/16
abs (cruch) n/a

day 6 bike 45min

Medicine Ball Woodchoppers on Exercise Ball
Exercise Ball Abdominal Russian Twists
Exercise Ball Abdominal Leg Raises Exercising
Air Bike Exercising
ball sit-up

 

[malekegger]

I am trying to gain legs and chest and arms, but make fat stomach go away, so I think I may need to do more then crunches right?

I am going to ride the bike 3 days a week for 45min, I am walking all day at work.

And from what got from this site in eating I will follow also

 

[Dlove]

so your goal is fat loss? board here is gonna want your stats too like age, yrs. or time trained. imo though that routine needs some tweaking but it's not bad.

 

[Suareezay]

you are misinformed. ab work does not "make stomach fat go away". you lose bodyfat by consistently running a caloric deficit (eating less calories than your body uses). even then, you lose fat from all parts of your body, your arms and legs usually leaning out first, and unfortunately, your abs lean out last.

in order to gain "legs, chest, and arms", you need to consistently run a caloric surplus (eat more than your body uses).

these are contradictory goals. while technically its possible to accomplish one by more advanced diet and training manipulation, its easier for most people to focus on one goal at a time (eat a lot to gain muscle, eat less to lose fat. its not rocket science). although i take it you are just beginning your diet/training - in which case you can probably achieve both goals, to some degree, simultaneously due to the "noob effect" in which many people experience fat loss and muscle at the same time - a phenomenon which does not last forever.

all the ab work on off days is overkill. youre doing heavy compounds like deads, bench, etc as well as a few sets of direct ab work - theyre getting plenty of work without the medicine ball crap.