cheers for help chris

work out
superset chins/dumbell chest press
shoulders
abs

workout two
superset skull crushers/dumbell curls
abs

i understand that workout one involves many muscles in one workout but this is because it takes me so long for my muscles to recover if i did say back on monday i wouldnt be able to lift weights again untill thursday.

i also do a couple of 30 min sessions of shadow kickboxing & try to do a couple of sprints a week.

i do eat alot per day including soya protein, cottage cheese, porridge, meat & plenty of fruit.