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  1. #1
    Registered User Recrudesence's Avatar
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    In need of routine

    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.
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  2. #2
    Registered User Metalmank's Avatar
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    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.
    USN Veteran trying to get some gainzz and look sexy. Practicing Heathen.

    My gainzzz log of no gainzz - http://forum.bodybuilding.com/showthread.php?t=172676901&p=1467203521#post1467203521

    Goals

    12-15% BF
    1000LB Club
    Get Massive.
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  3. #3
    Registered User Recrudesence's Avatar
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    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.
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  4. #4
    Registered User FaIIen's Avatar
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    Originally Posted by Recrudesence View Post
    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.
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  5. #5
    Registered User Recrudesence's Avatar
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    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?
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  6. #6
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    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.
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  7. #7
    Registered User Recrudesence's Avatar
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    Originally Posted by SuffolkPunch View Post
    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)
    Attached Images
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  8. #8
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    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.
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  9. #9
    Registered User Recrudesence's Avatar
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    Originally Posted by SuffolkPunch View Post
    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?
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  10. #10
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    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.
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