In need of routine

[Recrudesence]

Hi guys,I know that a lot of posts start off like this.I have done my research and a little bit of an idea of what to do.I am 17,and I am trying to get toned/buffed not really that big either.I've been trying to get abs too to no avail.I do 250 crunches and 250 torso rotations daily.I do have a healthy diet over 100g of protein minimal carbs and fat the ones I get are healthy and no junk food nor sugar.
I need someone to point me out to a routine/workout for overall body tone especially abs.I want the most intense ab ripped program I can get.To get abs as soon as possible.I am not a fat slob trying to get abs in a week.I actually barely have fat,but I somehow can not get rid of the only fat on my body which is a little flab on my stomach especially the bottom.I can even see my ribs completely yet still have flab.

[Metalmank]

Well for starters..

You should take a trip over here http://forum.bodybuilding.com/forumdisplay.php?f=13

and

read over all the stickies and get a really good understanding of all that good juicy information.

[Recrudesence]

Thank you,I've read all of that,and I seem to be good to go on nutrition.I just need an established workout plan now for everything legs,chest,arms,biceps,back etc.. I know they are overrated but abs as well.Apart from the normal workout plan,I want the most intense ab routine you guys can recommend me to get a six pack as soon as possible.

[FaIIen]

I want the most intense ab routine you guys can recommend me to get a six pack as soon as possible.

I'll save you from the trouble - there really isn't one. You just need lower body fat.

[Recrudesence]

Just a lot of cardio? Keep in mind,I can't really lose much weight.I can already see my ribs.Sit ups/crunches/leg raises and exercises of the sort,don't help at all? Also,what routine can I use for everything else? Legs/back/chest/arms?

[SuffolkPunch]

99 times out of 100, this kind of thread ends with us recommending that you focus on gaining muscle before worrying about "dat sixpak".

Just to be sure, a photo would help.

People with good abs usually have more muscle than most people all over their bodies. This also helps maintain a lower bodyfat percent without becoming a starved scarecrow.

[Recrudesence]

99 times out of 100, this kind of thread ends with us recommending that you focus on gaining muscle before worrying about "dat sixpak".

Just to be sure, a photo would help.

People with good abs usually have more muscle than most people all over their bodies. This also helps maintain a lower bodyfat percent without becoming a starved scarecrow.

Picture after eating (little bit bloated large meal)

[SuffolkPunch]

Entire torso and legs would have been better - but as I suspected, if you diet down more, you will just get painfully thin (and probably still won't have abs).

Gain mass all over. Get on a routine like Fierce 5 and start eating plenty of high protein wholefoods.

[Recrudesence]

Entire torso and legs would have been better - but as I suspected, if you diet down more, you will just get painfully thin (and probably still won't have abs).

Gain mass all over. Get on a routine like Fierce 5 and start eating plenty of high protein wholefoods.

Thank you,I just build my routine.I am wondering if anyone can critique it,please?

Day 1: Back & Triceps
ONE ARM DB DEADSTOP ROW 4 sets/10 reps
LAT PULLDOWN 5 sets/12reps
HIGH CABLE ROPE ROW 4 sets/20reps
DUMBBELL SHRUG 4 sets/10 reps
ROPE PUSHDOWN 4 sets/20reps
BENCH DIP 100 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left

Day 3:Chest & Biceps/Legs
BENCH PRESS 4 sets/12reps
INCLINE DUMBBELL PRESS 4 sets/12reps
CABLE CROSSOVER FLYE 4 sets/20reps
Bicep Curl on pulldown bar with cable machine 5 sets/12reps
BEHIND THE BACK CABLE CURL 4 sets/15reps
BENCH DIP 100 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps

Day 5: Legs & Shoulders
SCRAPE THE RACK PRESS 4 sets/10reps
BENTOVER LATERAL RAISE 4 sets/20reps
RENEGADE ROW 4 sets/10 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps

Day 7: Shoulders/Circuit
Push Ups 5 sets/as many as I can
INVERTED ROW 6 sets/as many as I can
LATERAL RAISE 6 sets/10reps
Shrugs 4 sets/20reps
Dumbbell Overhead Press 4 sets/12reps
Face Pull 5 sets/12reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps


Cardio and same ab workout on rest day.Not as many ab exercises on rest days just planks and ab wheel?

[SuffolkPunch]

Um no.

Look at Fierce 5 the routine I mentioned. You'll see it looks totally different to this - and for lots of good reasons that we tend to have to explain every day it seems.