Been using this for 3 months , pure 8 pack !
[url]http://teenfitnessblog.blogspot.com/2010/11/working-on-your-abs.html[/url]
and for chest , oh lawd
[url]http://teenfitnessblog.blogspot.com/2010/10/working-on-your-chest.html[/url]
I know that it might sound silly "working out middle chest" in the second link but it works like a charm !