Hi,

Can I get some advise or crit here abt my gym routine.
i'm a novice in this art.

some info
height 1.71m
weight 69kg
body fat % : 16.6 (using the neck-to-waist calculation)

Goal : get a toned body

i visit the gym twice a week, normally on Mon or Tue, and definitely on Fri.

my routine:

warm-up on threadmill for 7 mins(constantly increasing the pace after every min).

3 sets for all my exercises

chest
flat bench press(increased weight after each set and reps 10,8,6) immediately by inclined dumbbell flyes(reps 10,8,8)

bicep
arm curls(reps 10,8,8) immediately by concentration curl(reps 10,8,8)

back
assisted pull-up(reps 10,8,6) immediately by rear delt row(reps 10,8,8)

tricep
weighted bench dips(15kg, reps 10,8,8) immediately by seated tricep extensions(reps 10,8,8)

shoulder
seated arnold press(reps 10,8,8) immediately by dumbbell shrugs(reps 10,8,8)

abs
leg raise(hold for 3 sec, reps 15,12,10) immediately by weighted long-arm crunches(hold for 2 secs, reps 15,12,10)

Pls do advise me if i'm doing anything wrong or areas i can further improve...
i know i may b squeezing too much in 1 sessions...

PS
i can't train my legs doing squats etc due to weaken knee joints...

This post has been edited by ijnek: Jul 29 2010, 10:42 AM