Post: #1

Evening sirs,

Recently I have upped my exercise game to a good and consistent level after a hiatus over winter. I haven't done any research to formulate it, so it needs a few tweaks and a bit of variation.

I'm generally doing about 13 miles of cycling at ~15mph (flat) or ~14mph (with hills) OR Plyometric Cardio Circuit, Pure Cardio, Max Interval Circuit from Shaun T's Insanity, 6 days a week. And the following:

I do each move on both arms at a total of 15Kg, followed by an (a) overhead tricep extension, followed by the other arm followed by a (b) front tricep extension:

1) curl
2) cross body hammer
3) overhead dumell press
4) shoulder press
5) side lateral raise
6) not sure of the name: raise weight up straight forward and then straight backwards

Then I do any number of 1-6 in any order without a & b. I do these anywhere between 15-30 reps over about 50 minutes.

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I'm looking pretty balanced, but there are two areas which I would like to single out: pecs and lower abdominals, or lower torso. What are recommendations for hitting those areas. Would rather avoid push up as they don't agree with me.

Also, do you think specific abdominal exercises encourage the local burning of fat. I know this area is the stubborn area for guys. Its the only area I have any considerable fat and it is shifting, just very slowly.

Post: #2

If you want to make significant progress follow a good beginner program like starting strength.

Compound lifts, a nutritious diet in a caloric surplus, and good rest are the foundations of building your body as a beginner/intermediate.

Dont waste your time doing isolation exercises for your entire workout as a beginner, when you can make much better progress doing compounds, and adding a little bit of isolations at the end of your workouts.