now that ive finally started the workout properly I can start posting, so last week was kind of a warm up week just to see what weights i can lift, now for the big time...

1o mins warm up (treadmill)

20 mins flexibility

Main workout is as follows, with a tempo of 3 seconds on the down motion, 1 second on the lifting motion and then 1 second pause. A rest of 30 seconds (although varies depending on how quick i can get the weight)

This week its 2 sets of everything and 15-20 repititions of each exercise

                                                                               REPS            WEIGHT/KG

THIN TUMMY:                                                                           N/A

STATIC LUNGE:                                           20                    22.5

DUMBELL FLY:                                                  20                    5

DUMBELL UPRIGHT ROW:                           15                    15

STRAIGHT ARM SIT UP:                               20                   N/A

DUMBELL BENCH STEP:                                20                   12.5

DUMBELL LYING PULL OVER:                    20                    12.5

DUMBELL BENCH PRESS:                             18                    17.5

PUSH UP HOLD:                                              20                     N/A

CALF RAISE:                                                     20                    12.5

DUMBELL SEATED HAMMER CURL:        32                     10

TRICEP KICKBACK:                                        20                     5

So here it goes 3 times a week 2 sets of each trying to get to 20 reps maximum and with PERFECT technique, no comprimising technique for heavy weights to make me seem stronger.