First of all guys and gals lets be real…Abs are all about body fat. We all have some but if you want to see them you need to be prepared to improve the quality and quantity of foods you eat!!! When you get your body fat to a low enough percentage you will see your abs muscles. It’s that simple.
Once accomplished, keep them tight by adding planks to your abs routine. Another great exercise to add is the Swiss-ball crunch. The Swiss ball will help you target three parts of the abs: the rectus abdominus, the transverse abdominus and the oblique muscles.
Do more pushups. Pushups help to build core musculature and upper-body strength. Incorporate 6 to 12 sets of pushups, including three-point pushups and those in which you wear a weighted body vest, elevate your feet or hold a medicine ball between your hands. Your body is limited in the amount of protein it can process over a 2- to 3-hour block of time. What it doesn’t use is just converted into fat instead of going to your muscles. Consuming no more than 0.5 to 1 gram of protein per pound of your body weight each day also lessens the workload on the kidneys. As a general rule of thumb, fitness enthusiasts should stay on the lower end (0.5 to 0.75 grams of protein) of that number while trained athletes may choose to use protein on the higher end of the scale (0.75 to 1 grams of protein).
Workout Example 1 SUPERSETS — the act of performing two exercises back to back without rest. For example, a set of bench presses immediately followed by a set of seated cable rows or you can try hanging leg raises followed by the ab wheel. Follow those with 1½ minutes to 3 minutes of rest.
Monday Chest/Back (1) Lying Dumbbell Press (3 sets of 10)
(1) T-Bar Row (3 sets of 12)
(2) Dumbbell Flyes (3 sets of 12)
(2) One-Arm Dumbbell Row (3 sets of 9)
(3) Weighted Dips (3 sets of 10)
(3) Pullups (3 sets of 10)
Tuesday Abs/Core (1) Hanging Leg Raises 4 x 25
(1) Ab Wheel 4 x 30
(2) Cable Crunch (Left, Center, Right) 4x15
(2) Jackknife 4x25
(3) Dumbbell Side Bends 4x20
(3) Butt-Ups (90 seconds)
Wednesday Cardio Day Thursday Biceps/Triceps/Shoulders (1) Decline Dumbbell Triceps Extension (3 sets of 15)
(1) EZ Bar Curl (3 sets of 12)
(2) Dumbbell Shrugs (3 sets of 15)
(2) Plate Raises (3 sets of 20)
(3) Cable Curls (3 sets of 12)
(3) Cable Pushdowns (3 sets of 12)
Friday Legs (1) Leg Press (3 sets of 15)
(1) Leg Curl (3 sets of 15)
(2) Barbell Step Up (3 sets of 15)
(2) Hack Squat (3 sets of 10)
Plyometric Box Jump (4 sets of 45 seconds)