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Hey everyone I'm 16 as some of you may know. And my goals for my body are to be somewhere like an abercrombie model type look? ( i know that sounds kind of gay, but its the only way i know how to explain it) haha. Anyways, I know I have alot of work to do to get there. My "stats" as of now are...Waist=34in, Chest=38.5 or 39in, Biceps=13.5in, and Neck=15in. I'm not sure what my fat% is but I'm going to guess around like 14-16% because my abs are not very visible at all and i have a puch of fat over my lower abs, and I'm 175lbs. I lift 4 days a week as of now (2 leg, 2 upper) and do some cardio about 5 days a week ( varies between HIITand low intensity). I just really need to now what i need to be doing exactly do get to where i want to get to. My biggest thing is to have really good abs a "6" or hell even an "8" pack if i can do it. and to have a single digit fat%. Any suggestions or comments on what i should be doing? Also I started a week or so ago eating very clean. I try to eat at least 170 grams of protein a day and spread my meals across about 4-6 meals a day.

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Stats
Height: 6'1"
Weight:192lbs
Fat%: about 19%

Post your training progarm so we have a foundation to critique and tweak off of...

By the way...your goals are very realistic. Abercrobie models probably have less than 5 pounds of muscle on their frail frames...Perhaps sent your goals on a Men's Health cover model physique! I think that achievement would be more rewarding!

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I"m on a lifting program with my hockey team (Bigger,Stronger,Faster)
Monday=Squat Day
-Squat: either 5x5, 10 8 6, 4x4, or 3x7 depending on the week
-Leg Press: usually 2 or 3x10
-calves:on a flght of stairs
-one or two ab workouts
-box jumps or running in place

Wednesday=Bench Day
-Bench Press: Same as squats
-Incline: usually 2x8 or 8 6
-Shoulder Press: similar to incline
-Bench dips or regular dips
-tricep pressdown
-Push-ups

Friday=Deadlift
-deadlift: same as squat and bench
-good mornings or stiff leg deadlift:usually 2 or 3 x8
-leg press:usually 2 or 3 x8
-abs
-back extensions

The workload varies week to week, as do the workouts but thats a basic synopsis of what we do. I also do a second day of upper body a week usually on saturday. which consists of...

Saturday=upper
-barbell Bench=3x10 or 12
-Dumbell bench=3x10 or12
-push-ups
-abs
-barbell curls
-dumbell hammer curls
-pull ups
-wrist curls

Also after the three workouts during the week we run afterward anywhere between 1 and 3 miles. I run one or two other days of the week as well. And do a morning HITT on a stationery bike at least 5 days a week. I try and do abs almost everyday as well.

Okay...looks like you have a Lower Body Quad day...upper body Push (chest, shouders, tri) day, Lower body Hip day (gluts, hams, low back)...everything looks great up unitl this point...

And than you have another upper body prioritizing chest and some arm curls and pullups thrown in there...

Do you see which muscles you are prioritizing in voluem? Your chest and shoulder work out weights your Vertical and Horizontal Pulling work (Lats and Rows) and too much emphasis on biceps...

The first thing i would do is tweak your Saturday workout and turn it into a Pulling day (Lats, Rows, Bi's) with no pushing movements ( you already do them on Monday)

So instead of Bench press...do bent over rows
Instead of incline press...do 1 arm rows
Instead of shoulder press...do lat pulldown or pullups
Instead of dips...do incline bicep curls
Instead of pressdowns...do preacher curls
Instead of pushups...do chin ups

Now you have just eliminated the potential for rounded shoulders, poor posture and a weak trunck!

Were you aware of this flaw in your program?

I would do this only if you switch Wed. and Fri. workouts. Only reason is you would be doing back two days in a row and most likely burn out on Sat.

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i was very unaware of that flaw in my program...and I cannot change my wed and friday workouts because they are a part of a set routine i have to do with my hockey team. I really do not want to get TOO big, which i guess is knid of odd in some peoples' opinions but i want to be cut. I guess though that i have to have muscle to be able to "show it' i guess. The muscle's i really want to get really well are abs, chest, and bi's. I know this sounds like im a complete idiot who basically wants a cover model's body. But i guess to be honest I want toget as close to that as possible. From my stats above. I'd like to get my waist to around 31in. Chest to like 40in. Bi's to maybe 14 or 15in. Any suggestions on what my saturday workout should be? and is doing chest a second day during the week unnecessary??

Why can't you change you wed. and fridays but you can switch around your saturday?

my saturday workout is on my own....my mon wed fri are under my hockey team