James Furlow Resides: San Jose, CA Age: 30 Height: 6ft 1"  Weight: 200 pounds Favorite Bodypart: Abs! Waist Size: 31" Body Fat Percentage: 6% My Training Routine for great abs. I do get a great deal of attention with my abs, as they are such a prominent feature of my physique. You'll notice my abs a quite blocky and built and i've managed to sculpt them this way from a variety of mainly weighted/resistance exercises, namely weighted crunches, Cable Crunches and weighted decline crunches. Having good definition also comes down to maintaining a low body fat percentage of around 6% which I get from eating strict and training hard. Diet & Nutrition Guys, I cannot emphasize enough the importance of eating right if you want good abs and good muscle. Protein must be consumed every two-three hours along with good, clean carbs. Healthy fats are a must, so try to eat fish as often as possible and supplement with CLA or a Fish Oil Supplement. I like to rotate my carbs, more on training days and less on those I'm not working out. Intaking too many carbs will lead to adding fat, so you will need to try and see what works best for you in terms of carb rotation. To get good abs you have to: Eat right! Try and eat as clean as you can for atleast 6 days of the week and then have a treat or two on one day. It'll keep you sane! Do Cardio on an empty stomach. For best results always do cardio when your glycogen stores are depleted. Ideal times are first thing in the morning before food or straight after a weight training session. If you're doing both weights and cardio in the morning, be sure to have a protein shake and a little cereal before you train. Train abs hard, but briefly You should never train your abs more than three times weekly, it will just be too much. Remember, your abs are just like any other muscle group and they require rest to develop to their potential. Weight Train. Weight training is great for rounding off your physique and giving you the full package. You'll look a little strange if you have great abs, but lacking in all other areas, so try out the sites 12 Week Lean Muscle Plan.             What Workout Plan Works Best For You? My Current Routine: Day 1: Chest, Biceps and Abs + Cardio Day 2: Triceps + Cardio Day 3: Back and Calves + Cardio Day 4: Shoulders and Abs + Cardio Day 5: Legs on there own (never do cardio on legs days!) Day 6: Repeat with Chest and so on... I've tried a bunch of different workout routines, and this one is probably my favorite. I'll usually stick with three-four sets on most exercises, pyramiding the weight as I go. Remember, if you want good hard muscle you have to lift heavy. There is no point lifting casually, you have to lift with intensity and increase those poundages. Good Luck with your program James