Replies
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Drop the reps and focus on compound exercises will really build up a lot of strength, exercises such as squats, deadlifts and benchpress, allows you to put on heavier weights increasing the strength needed
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not sure if you're talking about lats or traps, if a gym is avaliable to you, shrugs and lat pulldowns will help, so will wide grip pull ups
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it seems that you really want to develop abs, the workout looks fine just remembering that overtraining can reduce strength/muscle gains, and you shouldn't be doing too much
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High Intensity Interval Training always makes me sweat super hard, try that on the treadmill
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gaining lean muscle will require a strong eating diet(surplus of calories) , a professional eating plan would be the way to go.
