I wanted to add in my ab work and I was also thinking of adding tricep pulldowns to my workout routine on my chest and tricep days. I mainly care about getting my abs strong and not necessarily getting them defined. I do care about definition, however strength is more important and I figure I can always work on making my abs visible and defined later. Here is my current routine.
Set 1 - Back and Bis
chinups
Barbell Row (2 sets)
Deadlift (3 sets)
BB curl (1 set)
Hammer curls (1 set)
DB Wrist Curl (1 set)
Reverse DB Wrist Curl (1 set)
Set 2 - Chest and Tris
Bench (2 sets)
Inclined DB press (2 sets)
Inclined DB flyes (1 set)
Db Lying Triceps Extension (2 set)
cable extension (1 sets)
Set 3 - Legs S
Squats or Front Squats (3 sets)
Stiff leg deadlift (3 set) or leg curl (2set)
leg extensions (2 set)
calf raises (2 sets)
Leg Raises (2 sets)
Set 4 - Shoulders
Military Press (3 sets)
lying side lateral raises (1 set)
seated rear delt flys (1 set)
Upright row (2 sets)
BB Shrugs (3 sets)
DB Shrugs (2 sets)
Day 1: back/bi's
Day 2: chest/tri's
Day 3: off
Day 4: legs
Day 5: shoulders
Day 6: off
Day 7: off
3 sets reps 6-8
2 sets reps 8-12
1 set reps 8-12
Set 1 - Back and Bis
chinups
Barbell Row (2 sets)
Deadlift (3 sets)
BB curl (1 set)
Hammer curls (1 set)
DB Wrist Curl (1 set)
Reverse DB Wrist Curl (1 set)
Set 2 - Chest and Tris
Bench (2 sets)
Inclined DB press (2 sets)
Inclined DB flyes (1 set)
Db Lying Triceps Extension (2 set)
cable extension (1 sets)
Set 3 - Legs S
Squats or Front Squats (3 sets)
Stiff leg deadlift (3 set) or leg curl (2set)
leg extensions (2 set)
calf raises (2 sets)
Leg Raises (2 sets)
Set 4 - Shoulders
Military Press (3 sets)
lying side lateral raises (1 set)
seated rear delt flys (1 set)
Upright row (2 sets)
BB Shrugs (3 sets)
DB Shrugs (2 sets)
Day 1: back/bi's
Day 2: chest/tri's
Day 3: off
Day 4: legs
Day 5: shoulders
Day 6: off
Day 7: off
3 sets reps 6-8
2 sets reps 8-12
1 set reps 8-12