I have been doing this program for quite some time now. There is a bit of progress in terms of technique but my body seems to be unchanged for the past 3 months.
In other terms I do progress a little on my ability to execute my program but I still look pretty average.
This is my program: Training 3-4 days a week (4 now but it used to be 3)
Day 1, 2 and 3:
50 sec wall sit
30 reversed dips (18kg)
30 squats (18kg raised above head when going up)
20 push ups
10 pull-ups (I fail at this on my third set can do maybe 4 and then I'll have to stop and do two more etc)
10 hanging leg raises
10 upside down shoulder press
30 bicycle c.
30 toe touches
20 reversed abs
15 side plank hip lifts right
15 side plank hip lifts left
40 russian twists
30 bicycle crunches
15 oblique v-ups right
20 reversed crunches
15 oblique v-ups left
20 leg raises
Plus 30 minutes running
On my fourth day I usually do some technicals (hand stands or typewriter pull-ups or head banger pull ups) and 1 hour jogging @ 11 km/h
In my days off I try to do 100 push-ups (2 sets of 50)
I don't take any substances. Sometimes I eat a protein bar. I drink once a week. Any idea on why I look average and why I can't see any gains or lose the fat on my abs?
UPDATE: I have not started practicing sport 3 months ago. I have an athletic body and looking to reduce my body fat to 7-8% while keeping the muscle mass intact. I have been doing this particular routine for the past 2.5 months now. I started 9 months ago from not being able to do any pull-ups or chin-ups. It just feels like lately (for the past 3 months) I do not see the same progress as I saw in the first 6 months. I also feel tired and sometimes dizzy in the gym. Would anyone recommend using fat burners to lose the last 4-5% body fat?