how to tone upper body and strip fat.

[Jackass1986]

I am 20 years old and until the age of 18 was very unfit and overweight. Since then i have dropped to a healthy weight (through diet and mainly cardio exercise) which i have managed to maintain.

The problem is - I have a little loose skin around and chest and would really like to tone up this whole area. I have recently started training with weights 3 times per week and taking 2 whey protein shakes per day. ( I still eat very healthily )

Can anyone suggest any additional - specific exercises for toning up and stripping excess fat from these specific areas of body??? any help would be greatly appreciated.

stats are:
5 feet 11 inches tall
168 lb


Thanks in advance

[swanso5]

post entire workout and food plan for a look, that would be easier for us

[Liquidmetal]

HIIT

[Jackass1986]

workouts at the moment,


Chest

· Incline bench chest press with free weight dumbells - 3 sets of 12-14

Flat bench chest press with free weight dumbells - 3 sets of 12-14

· Chest Flys (right out with lighter weight) on flat bench - 3 sets of 12-14

· Smith Machine (bench press), decline - 3 sets of 10-12

· Cables with handles - 3 sets of 12-14

· Press Ups - 3 sets of 8 and ab work to finish

Arms

· Bicep curls on tower machine (standing) - 3 sets of 12-14

· Tricep pull downs on machine - 3 sets of 12-14

· Bicep curls on upright bench (sitting) - 3 sets of 10 -12

· Triceps - E-Z Bar lying down (bring down behind head whilst lying on back) - 3 sets of 10-12

· Bicep 21's with E-Z Bar - 3 sets of 21

· Press ups - 3 sets of 8 and ab work to finish

Shoulders and Back

· Lat Pull Down - 3 sets of 10-12

· Free weights shoulder press on bench (sitting down) - 3 sets of 10 -12

· small Barbell - 10-12 behind head followed by 10-12 infront of head (with no weight) - 3 sets

· Seated Cable Rows - 3 sets of 10-12

· Upper back machine - 3 sets of 12-14

· Shoulder flys with small round weight

· Press ups - 3 sets of 8 and ab work to finish

OTHER FITNESS WORK
Ii usually swim 30 lengths or play five a sisde soccer at least once a week also.

Food -

Typical day would be:
all bran or porridge for breakfast + 1 whey protein shake
low calorie cereal bar mid-morning
baked potato with chicken and coleslaw for lunch
meat or fish with veg and potatoes or pasta for dinner
1 whey protein shake after training

any help much appreciated ,

thanks

[swanso5]

- 260 reps for chest and only 136 for back, insane should be the other way around
- no leg work, insane
- volume is too high with too many isolation type exercises for liking
- 80%iof exercises should be compounds at the very least and closer to 90 i think
- you could use a 3 x week full body type program i think
- add actual food to 2nd meal ecspecially protein
- add another meal like your dinner fater training or cut it in half and half fordinner and half after training