I need exercise program

[yourlocalhellenic]

currently im 1.84 90kg's and 15 y.o can anybody give me a exercise program and diet that can help me grow abdominal muscle and make me lose weight.

 

[sooverlol]

do this split with every set to failure

CHEST and SHOULDER
-Peck deck x2
-incline bench x2
-incline chest press x2
——————————————
-lateral raise (dumbbell) x2
-upright row x2
-shoulder press x2

REST DAY with cardio

BACK
-lat pull-down x2
-Dumbbell row x2
-Cable row x2
Reverse peck deck x2

REST DAY with cardio

ARMS
-straight bar push down x2
-Overhead tricep cable x2
-dips x1
———————————————
-barbell curl x2
-standing bicep curl x2
-cable curl x2

REST DAY with cardio

LEGS
-laying hamstring curl 2x
-Romanian dead lift x2
-seated hamstring curl 1x
——————————————
-Leg extension 3x
-squat or hack squat 2x

reset

 

[sooverlol]

figure out your maintenance calories with a quick Google search of "maintenance calorie tracker" and eat about 300 calories below that number. Use an app like My Fitness Pal to ensure you reach this daily caloric goal. I would advise that you eat 60/20/20 carbs, protein, and fats. Eat whole foods, and avoid seed oils and refined sugars. eat red meat and or clean organic poultry daily. carb sources should be fruits, white rice, vegetables, sweet potatoes, and oats. fats will most likely fall into macros with the meat.

(rep me for this saar)

 

[ForeskinCarbonAlloy]

do this split with every set to failure

CHEST and SHOULDER
-Peck deck x2
-incline bench x2
-incline chest press x2
——————————————
-lateral raise (dumbbell) x2
-upright row x2
-shoulder press x2

REST DAY with cardio

BACK
-lat pull-down x2
-Dumbbell row x2
-Cable row x2
Reverse peck deck x2

REST DAY with cardio

ARMS
-straight bar push down x2
-Overhead tricep cable x2
-dips x1
———————————————
-barbell curl x2
-standing bicep curl x2
-cable curl x2

REST DAY with cardio

LEGS
-laying hamstring curl 2x
-Romanian dead lift x2
-seated hamstring curl 1x
——————————————
-Leg extension 3x
-squat or hack squat 2x

reset

barely hits rear delts

 

[sooverlol]

barely hits rear delts

I copied and pasted my routine, my rear delts are overdeveloped so i barely do them but the heavy back training should already develop them