REST DAY

I do 4 exercises for each muscle. always 4 sets of 10 reps.

Cardio:

For Cardio I play basketball 3 hours from Monday to Friday.

Diet:

I have always had a very fast metabolism, so for me getting as many calories as I can works very well. Sticking to 5-6 smaller sized meals per day is essential and would encourage all new trainees to concentrate on getting their diet in good order first and foremost. Diet is the most important factor in achieving a great body and great abs, so it must be taken seriously.

ABS:

The most important part of my ab routine is diet and cardio. It doesn’t matter how strong and in shape your abs are if you can’t see them. Many people I know try to spot reduce which just doesn’t work because that’s not how are bodies work. You have to bring your total body fat level down for your abs to become visible and this can only be done by increasing cardio activity and eating right, you can’t just reduce fat in certain areas like your abs, without losing it from your face, neck and even your feet!. Most people will start to see some ab definition at around 12 percent body fat. I work out my abs 2 times a week. On Monday I train for strength, and on Thursday for endurance. I also do 30-45 minutes of cardio at least 3 times a week. And on both days that I train abs I break them down into lower abs, upper abs, and oblique muscles. An easy way to determine if you are targeting your upper or lower abs is that if you are bringing your torso towards your legs it’s working upper abs, and if you are bringing your legs towards your torso it’s lower abs you are targeting.