Ok heres my workout routine.
I workout probably 5-6 days a week for about 1hour 30 minutes at evening from 5:30 to seven
First of all i need to inform u that i dont have access to gym as the gyms in our locality are not well equipped, i do my workout at home with the little few equipments i have
ok so here's how i go:-
1:- i start with cardio everyday.
i do jump rope for about 5 sets of 500 reps each which takes about 15-20 minutes then i do a little bit of run on my trendmill.
2:- Then i do stretches for about 5-10 minutes.
3:- Monday/Wednesday/Friday:-Chest and triceps
I do certain variation of pushups of about 8 sets of 15 reps each
then i do chest presses and chest flies with resistance bands
i train my tricep doing dips,bench dips and dumbell extension with the only two dumbells i have
4:-tuesday/saturday/sunday:-abs, back& biceps
i did mention my abs routine before in the same forum
for back and biceps i do pullups bicep curls with dumbells and also with resistance bands
5:- i also do leg workout and shoulder workout sometimes in this 6 days mixing up
6:-Thursday:- The FUCKING rest day because of my science tutions
Ok heres what i do and plz reply looking into it and say whether i need to take protein powders or not and my body fat% is 23% so i need to lower it to 13% and i want to have muscle mass not fat mass
Also tell me about these two supplements NIACIN and melatolin as these will promote my height growth what do you say should i take it or not
thanks again and hope u do reply soon