need help with routines

[WORKIN' ON IT]

Hey all... i'm a newbie here and I'm hoping that someone can help me with this situation. I go to the gym 3-5 days a week. do a lot of cardio and i'm decently toned with the exception of a few area's (which, as u will see... are quite a few...lol). I need help with a specific routine that will help these problem areas: triceps, back (back fat!!!), and lower abs. can anyone help with a routine or does anyone have suggestions. Anything will be helpful

 

[Kroliczek]

Hey all... i'm a newbie here and I'm hoping that someone can help me with this situation. I go to the gym 3-5 days a week. do a lot of cardio and i'm decently toned with the exception of a few area's (which, as u will see... are quite a few...lol). I need help with a specific routine that will help these problem areas: triceps, back (back fat!!!), and lower abs. can anyone help with a routine or does anyone have suggestions. Anything will be helpful

You cannot spot tone. All /most women have trouble with these areas where estrogenic fat is stored: back of the arms, lower back, inner thigh, lower abs.

What I can suggest to you is to lessen up your cardio and concentrate more on weight training for burning fat and strengthening muscle.

I will tell you how I currently train:

Monday: chest and triceps
Tuesday: back and biceps
Wednesday: legs
Thursday: shoulders
Friday: abs and maybe calves

Saturday and Sunday: off from weight training, these are cardio days.

There are plenty of exercises to do for each of these body parts and plenty of resources. I suggest that you do a little bit of research on weight training exercises as well.

How is your diet? Diet is VERY important!

 

[WORKIN' ON IT]

You cannot spot tone. All /most women have trouble with these areas where estrogenic fat is stored: back of the arms, lower back, inner thigh, lower abs.

What I can suggest to you is to lessen up your cardio and concentrate more on weight training for burning fat and strengthening muscle.

I will tell you how I currently train:

Monday: chest and triceps
Tuesday: back and biceps
Wednesday: legs
Thursday: shoulders
Friday: abs and maybe calves

Saturday and Sunday: off from weight training, these are cardio days.

There are plenty of exercises to do for each of these body parts and plenty of resources. I suggest that you do a little bit of research on weight training exercises as well.

How is your diet? Diet is VERY important!

This is what I do:

Monday: Arms/Shoulders & 45 mins of cardio
Tuesday: Back/Chest & 45 mins of cardio
Wednesday: Abs & 45 min of cardio
Thursday: Legs/ Butt &45 mins of cardio

If I skip a day I just follow what's next on the schedule.
I just need a work-out that will show results in specific area's (back, lower abs, and tri's)... Whatever i'm doing isn't working in those areas. I guess it's just harder to lose the excess BF inthose areas. I should have said what should I do as far as weights and excersizes that i can do to help with these problem areas. if you have any ideas... i'd appreciate it. And thanks for your reply!
p.s. Diet i should work at a little bit more. I eat mostly turkey & chicken. Eggs, some light dairy and only non-white flour carbs. I need to start eating more veggies and fruit.