Mon, Wed, friday: Warm up 2 sets; 10 pushups, 10 dumbell rows half weight. Workout; 15 push ups, 15 dumbell flys, 15 dumbell press, 15 curls, 15 shoulder press, 13 reverse flys, 15 dumbell rows, 15 dumbell french press. Then 1h kick boxing cardio
Tues, Thurs, Sat, Sun: 1h run (if nice weather) or 1h skip rope and 10 burpees every 5 min
Thursday Workout Abs: 12 situps max weight, 12 crunches max weight, 12 russian twists max weightm max crunches half weight, max bicycles half weight, max crunches no weight, max bicycles no weight, then plank hold for as long.
is this a good workout? I'm 16 and weight 140lbs. I want to get abs that are more defined and more washboard abs. Thats how i look like:
http://i42.tinypic.com/16iwm1e.jpg