Great Ab’s come from much more than crunches and sit-up’s. Nutrition is the key component of a great mid-section. Once you become more familiarized with what eating good is all about, then you are on the road to those wash board abs you always wanted. In the mean time here are a few of the exercises I do to better tigthen my eight pack.

Hanging Leg Raises - 4 sets of 20 reps (make sure you are getting a good contraction)

Leg Tucks (on a bench) - 4 sets of 15 reps

Crunches - 4 sets of 25 reps

Machine Crunches - 4 sets of 25 reps

Smith Machine Flat Presses superset w/DB Lateral Raises - 4 sets of 12-15 reps (increase the weight if you can)

Incline DB Presses superset w/DB Frontal Raises - 4 sets of 8-10 reps (go heavy here if you can)

Cable Crossovers superset w/DB Arnold Presses - 4 sets of 10 reps (keep the weight steady)

Pec-Dec Fly’s superset w/DB Shrugs - 3 sets of 15 reps (heavy and strict)

**** This routine is challenging and requires strict and direct movements. Make sure to limit yor rest to no longer than 35 seconds in between each set and each exercise. Contract your muscles to their absolute potential. Enjoy and Good Luck!!!!!

Wide-Grip Lat Pulldowns superset w/Wide-Grip Pull-Up’s - 4 sets of 12 repetitions (this is challenging and requires a great amount of strength)

One Arm DB Rows superset w/Close-Grip Lat Pulldowns - 4 sets of 12 repetitions (make sure you use a moderate weight to complete all sets)

Reverse Underhand Grip Pulldowns - 4 sets of 15 repetitions (make sure you get a good contraction)

Hyperextensions - 3 sets of 20 repetitions

Try this routine and please give me some feedback

Pec-Dec Fly’s (2 sets of 20 reps - warm-up)

Flat DB Presses (4 sets of 12, 10, 8, 6 reps - increase the weight after every set if possible)

Incline DB Presses (4 sets of 12, 10, 8, 8 reps - increase the weight after every set)

Incline DB Fly’s (4 sets of 15 reps)

Cable Crossovers (4 sets of 15 reps - make sure to get a good stretch of the pecs and squeeze every rep to its fullest)

Rope Pressdowns (4 sets of 15 reps - increase the weight)

Overhead DB Ext. (4 sets of 10 reps - try to go heavy on this exercise)

Kickbacks (3 sets of 12 reps)

Dips - either bench dips or dip station - (3 sets of 15 reps)

Wide-Grip Pull-Up’s - 3 sets of 15 reps (make sure you get a complete range of motion. No rocking, cheating or working on momentum)

One-Arm DB Rows - 4 sets of 12, 12, 8, 8 reps (increase the weight)

Wide-Grip Lat Pulldowns - 4 sets of 10 reps (increase the weight)

Close-Grip Lat Pulldowns - 4 sets of 15 reps (keep the weight steady)

Hyperextensions - 3 sets of 20 reps

Dumbbell Shrugs - 3 sets of 15 reps (increase the weight)

Smith Machine Shrugs - 4 sets of 12 reps (increase the weight after every set and make sure you get a full range of motion)