Chest & Ab Hard Workout Advice?

[reminiscent]

This site looks great and I need serious advice. For all serious bodybuilders, what is the best way to hit my chest and ab area? Thighs is a question too here as I need leg workouts and don't have a power rack so I can't squat. I can do leg lifts on my bench. I want to lose the fat on my chest (especially lower near nipples and below) and on my stomach and the "love handle" area. So give me hard routines I can do with a bench barbell dumbbells ez curl bar preacher bench and a good amount of weights. I've lost a lot of weight and am at 185 from 204, but I've been eating too little some days. It's just my chest seems so weak now I don't get it.

Here's my workout from yesterday:


Dumbbell Bench Rows - 65 lb x 10 reps x 1 set, 75 x 10 reps x 1 set, 85 x 8 reps x 1 set then 85 x 5 reps x 1 set then one more set of 85 (felt as if higher weight would hurt my back due to improper technique a few times)

Shrugs - 40 lbs x 10 x 4 sets

Dips - legs fully extended, 12 reps x 5 sets

Preacher Curls - 85 lbs x 10 reps x 2 sets,

Dumbbell Curls Single Arm - 35 lbs x 10 reps x 2 - 3 sets

Shoulders - Press 40 lb each arm or 50 lb each arm depends x 4-5 sets

Bench - I have a terrible bench in my opinion, seems too close together. I never feel I'm able to lift what I normally can, but w/e. 155 lb x 1 rep then 145 lb x 1 rep then tried today 125 lb x 3 rep then x 1 or 2 reps. My chest is big and although it does have fat a lot of it is muscle from when I used to work out. I really want to get my bench up no matter how hard it is as 1) that's what everybody asks about and 2) I want to have a big chest and have ripped abs eventually, but for now I'd rather just lose the stomach fat.

Any advice is appreciated

 

[keasbey]

Welcome. i think mostly you will hear to goto the trainvault and look into the 3x5 or 5x5 program both are excellent at building strength, also targeting specific areas to lose fat is impossible but getting a clean diet is an excellent place to start. if you already havent go over to the diet section and ask advice on what you can change to your current diet to get in lined up right.

Id really like to find a way to get squats put into your routine, do you refference the powerrack because of the gaurd rails put in place to "spot you" or because its a place to hold the bar up high to begin with?

im sure some more knowledgeable bros will chime in but thats my 2cents

gl and grats on your progress so far!

 

[reminiscent]

Thanks for the response. I used to workout a lot but I never worked out my legs. Without a power rack I don't know how to squat..I know I can hack squat and tried it with 150 lbs and it was very easy, I just don't have the technique. I learned how to do it through the internet and I guess since I've never squatted its very unnatrual. I'm thinking of getting whey protein and possibly NO Shotgun for my workouts. I know I can't just lose the fat but I've been eating much less and workout usually daily pretty intense. (If I get discouaraged ill do many sets of push ups to make up for bench). Ill go check out what you recommended, hoping I can get results I'm aiming for

 

[Gawd]

Thanks for the response. I used to workout a lot but I never worked out my legs. Without a power rack I don't know how to squat..I know I can hack squat and tried it with 150 lbs and it was very easy, I just don't have the technique. I learned how to do it through the internet and I guess since I've never squatted its very unnatrual. I'm thinking of getting whey protein and possibly NO Shotgun for my workouts. I know I can't just lose the fat but I've been eating much less and workout usually daily pretty intense. (If I get discouaraged ill do many sets of push ups to make up for bench). Ill go check out what you recommended, hoping I can get results I'm aiming for

You need to get your diet in check. 6 - 8 meals a day. Clean meals, high protein, good fats, complex carbs..
Check out the diet section to see what you should be eating, also check out needto's "Anabolic Kitchen" cookbook, has great tasting healthy recipes and alot more.

I don't know how good they work, but you could do DB Squats.

I'd throw in some Crunches, Leg Raises, Planks, Side Planks.. Maybe some Dive Bomber/Hindu push ups.

 

[ExtraMile]

If you dont have any sort of rack to let you do squats look up how to do a zercher squat, it will let you deadlift the weight up, get it into position and start squatting. That is what I used to do before I joined the gym.

Hard workouts for chest will depend on how much experience you have, how long you have been lifting etc