Ok so first off my 28th b-day was March 26 and thanks to all those who wished me good things. So I get a number of messages a day from people asking me for some ab and oblique routines so I figured I would post one up for all those people…….

4 sets of 30 crunches on a mat (rest 10 seconds in between and contract)

Leg Raises - 4 sets of 20 Reps

Sit-Up’s - 4 sets of 20 reps (squeeze hard and make sure to get a good contraction)

**** This routine should take you no longer than about 10 minutes so please minimixe your distractions, rest and other such things.

Workout #1 (Chest & Tricep’s)

Flat DB Presses (4 sets of 12, 10, 8, 8 reps)

Incline Smith Machine Presses (4 sets of 12 reps - strict and moderate weight)

Flat DB Fly’s (4 sets of 8 reps - heavy weight)

Decline Presses (4 sets of 12, 10, 8, 8 reps)

Cable-Crossovers (2 sets of 20 reps - light and strict)

OverHead DB Ext. (4 sets of 10 reps)

Skull-Crushers (4 sets of 12 reps)

Rope-Pressdowns (4 sets of 15, 12, 10, 8 reps)

Bench Dips (1 set to failure)

Workout #2 (Back & Bicep’s)

Wide-Grip Lat Pulldowns (4 sets of 15, 15, 10, 10 reps)

Wide-Grip Pull-Up’s (3 sets of 15 reps)

One-Arm DB Rows (4 sets of 8 reps)

Deadlifts (3 sets of 15 reps)

Barbell Curls (4 sets of 12 reps - increase the weight if possible)

Alternate DB Curls (4 sets of 10 reps)

Concentration Curls superset with Hammer Curls (3 sets of 12 reps)

Workout #3 (Legs and Ab’s)

Leg Extensions (4 sets of 15 reps - warm-up)

Smith Machine Squats (4 sets of 12, 12, 10, 8 reps - increase the weight)

Lunges (3 sets of 10 reps - heavy and strict)

Leg Extensions (3 sets of 10, 8, 8 reps)

Stiff-Legged Deadlifts (Barbell or DB’s) - (3 sets of 15 reps)

Crunches (150 on a mat)

Machine Crunches (100 total)

Leg Tucks (3 sets of 20 reps)

Leg Raises (3 sets of 15 reps)

Workout #4 (Shoulders & Tricep’s)

DB Lateral Raises (4 sets of 12 reps)

Military Presses(4 sets of 10, 10, 8, 8 reps)

Arnold Presses (3 sets of 15 reps)

Frontal Raises (cable or DB) - (3 sets of 10 reps)

Shrugs - smith machine - (4 sets of 10 reps)

V-Bar Pressdowns superset with kickbacks (4 sets of 12 reps)

Wide-Grip Pressdowns (4 sets of 20 reps)

Rope-Pressdowns (4 sets of 15 reps)

Rest

Workout #5 (Chest & Back & Legs)

Pec-Dec Fly’s (3 sets of 20 reps)

Incline DB Fly’s (3 sets of 15 reps)

Chest Press Machine (3 sets of 15 reps)

Close-grip Pull-Up’s (3 sets of 12 reps)

Wide-Grip Pull-Up’s (3 sets of 10 reps)

Close-Grip Lat Pulldowns (3 sets of 15 reps)

Leg Extensions (10 sets of 12 reps)

Hyperextensions (4 sets of 15 reps)

Walking Lunges (15 strides for a set of 4)

**** Make sure to get enough rest and increase both your protein and carbohydrate intake. In addition make sure to keep yourself hydrated at all times. Lets try this routine for about 8 weeks and see what happens.

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