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

 

Home      Abs of the Month Home