I'm 31, 5'7" manlet and currently 146 pounds. I don't have a fat body but I have a belly that I got from over-eating shit food for an extended period of time without doing any sports whatsoever. I used to cycle about 100-200kms weekly from 18 to 28 but I stopped.
Around age 20 I used to do a lot of body weight exercises + cycling and I was weighing about 130 pounds. I was obviously not big at that weight but the muscles in my body were very toned, I had an 8pac, nice shoulders and very nice lats.
I started going back to the gym 2 weeks ago and stopped eating shit food. I eat exclusively chicken breasts, salmon, vegetables and some fruits now.
I am wondering what exercises I should do to get a little bigger and also some exercises to lose that belly fat. I wanted to start slowly to get my body back in a basic shape ebfore doing long training sessions but now this is my schedule:
Monday/Thursday: 20mins stationary bike averaging 150watts, 3*7 dips, 3*16 pushups and then 1*30 wall pushups to kill my triceps
Tuesday/Friday: 20mins bike again, then 3*6 pull ups neutral grip, 2*10 curls, 2*10 hammer curls, 2*10 lateral raises, 2*10 frontal raises, 2*25 situps
I will integrate more abs exercises slowly like the plank and crunches eventually, but I'm wondering what else I should do, ideally with bodyweight or dumbells, to isolate other muscles and to make my workouts more complete
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