Helpful Tips

• Don't do zillion of repetitions - quality is the most important thing while training abs - quality training: isolation, slow, and full-range movements.
• Train abs with overweight and progressive-resistance training principles.
• Do your abs work in every workout - whatever from 3 to 6 days a week.
• Train your abs at the end of your routine only if sure not to leave them out. Otherwise, I recommend you to train them at the beginning of your workout.
• Avoid lacing your hands behind your neck - stressing your neck vertebra. Mats are essential because if you lie directly on the floor, your vertebra are hitting the floor and you feel a discomfort at every peak contractions of your repetitions.
• Give your abs a nice and relaxing stretch at the end of each set. Lying, try to straighten your arms as though you were reaching something backwards on the floor. Hold it for 10-30 seconds during each set rest.

Exercise - Poundage - Sets - Reps

Monday: Back/Biceps/Shoulders

Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 58503010-12
one-arm dumbbell rows 200 3 10-12
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
superset with front dumbbell raises 60 4 12

Tuesday: Legs

Squats 800 5-6 2-12
Leg presses 2,500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12

Wednesday: Chest/Triceps

Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12

Thursday: Back/Biceps/Shoulders

Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with Barbell curls 200 3 12
Standing cable curls 200 4 12
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25

Friday: Legs

Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15

Saturday: Chest/Triceps

Incline dumbbell presses: 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12
Lying cambered-bar extensions 215 4 12
triset with Machine dips 360 4 12
triset with seated cambered-bar extensions 215 4 12


Calves (twice a week)

Donkey raises: 450 4 12
Seated raises 270 4 12

Abs (four times a week)

Crunches: 3 sets to failure

Sunday: rest