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Josh
Age: 23
Height: 5ft 10"
Weight: 165 pounds
Body Fat: 8%
Waist Size: 30"
My Ab & Workout Routine
The key to abdominal definition is a
balance of diet and exercise. I eat
small meals almost every 2-3 hours
to keep my metabolism high. A
pattern of exercise is key. I do
several workouts throughout the
week and dedicate about 30 minutes
a day to my 8 ab exercises. An
important factor to my workout is not
necessarily a lot of sets, but very little rest time in-
between. Everything is a superset.
A cardio workout is important to trim the excess fat
just under the skin. This will allow the muscle to
really bulge out and become defined. I run about 20
minutes prior to weight training, this also warms you up
pretty well. Others may require more cardio to get the
same effect.

I take 2 Diet Fuel pills before a workout. I have tried
Creatine and protein supplements, but they personally
don’t give me the same results. The other supplements
tend to make me “too big” – I was more massive but with
less definition. The Diet Fuel allows a more chiseled
look.
Usual Diet:
Breakfast – Oatmeal with raisins sweetened with Splenda
(sugar
substitute)
Lunch – 2 cans of drained tuna eaten straight from the
can
Optional Snack – Peanut butter and Jelly on wheat bread
Dinner – Chicken tenders in a low-carb wrap with lettuce
and fat free cheese.
Workout Routine:
4-5 workouts a week
Chest (1 time per week)
Bench press, Incline Press, Decline Press, Machine chest
flies
Alternate day same exercises are done with dumb-bells
Shoulders (once a week)
Shoulder press, Military press, Dumb-bell raises,
Lateral raises, Dumb-bell press, Dumb-bell deltoid
Raises
Back (once a week)
Pull-ups, Lat pull downs, Seated Row
Triceps (once a week)
Pull downs, Rope pull downs, Dips, Skull-crushers
Biceps (once a week)
Dumbbell curls, Hammer Curls, Preacher Curls, 21’s
Ab Workout Routine:
Abs
(everyday)
Roman
Chair, Bent leg, Straight leg,
Machine
crunches, Hanging intercostal crunches (side crunches), Side crunches
(on ground), Leg raises, Oblique machine, Medicine ball tosses
Every
workout I do has an emphasis on supersets. There is very little (if any)
rest time between exercises.
I also try to maximize repetitions by decreasing weight. In my
experience, this type of workout leads to a more “chiseled” physique.
My Top Five Tips for Achieving Abdominal Definition
1. Diet - Lay off sweets and impulse junk foods
2. Set aside enough time in your workout to focus on ab training.
3. Focus on self-resistant workouts like crunches and leg raises
4. Don't be afraid to vary your workout and try new things
5. Hard Work - Get your butt to the gym! Don't lose site of your goal
Good Luck Guys
Josh

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