Are you trying to gain that athletic look?? then you need to train like an athlete.
Instead of focusing on isolated single muscle/joint movements you need to focus on compound and plyometric movements such as -
- Standard squats and throw in some jumping ones to
- Bench presses
- Lunges, jumping ones to.
- Clean and press
- Press ups and also throw in some jumping ones to.
- Pull ups
The reason these exercises are so effective is the fact that the body has to work as one, the body works best when it works with multi joint actions as to single joint actions.
This type of training is behind many of the biggest sporting stars in the world.
I would recommend you hit this plan 3x per week with cardio on the other days. perform each exercise 4x with reps decending in 15,12,8,6