I work out on a military base in the middle east or in a hotel downtown depending on where im at during the day. I really eat anything I want as food on base is terrible and not nutritious at all, and when Im off base I eat a ton of middle eastern food so Im not a model for a healthy diet, even though I wish I could have one.
I do abs everyday, typically I use hanging ab straps and just do slow controlled movements so I don't swing, and then I use a weighted ball and go back and forth. I have a six pack but it isn't well defined as say a magazine, but I can attribute that to my diet. Below is what I do, I have a ton of time so I go everyday.
Also I never go with anyone so I never have a spotter. If I cant get a weight backup someone normally runs over and helps out. I could care less what you think of me.
Monday - Chest (incline, decline, flat either with Olympic bar or dumbells) I run a half mile to warm up and stretch. Start with 225x8, 245x6, 275x5, 315x2, 335x1 and back down again, except I max out 225 and after all that I usually can get 225 12-13 times, then I go do biceps to cool down and either hit the incline or decline and always doing a bicep or some other exercise in between sets. I don't superset anymore, it seemed to give me tendonitis.
Tuesday - typically a back and shoulder day. I don't get sore too often anymore so it doesn't bother me. Run and stretch, abs then I do pull ups with a dipbelt with a weighted plate 35x8, then 45x8, 45x8. Then I take the same belt and weights and go do dips with two 45x8, 45+10lbx8, and if I feel good ill try 45+25lb but only normally get it 4 times. Then I go onto doing your typical flys and shoulder workouts.
Wednesday - legs. My favorite day and always squats and smith machines. If your not doing legs than your setting yourself back.
Thursday - same as Monday only I switch to dumbells if I used the bar on Monday. The gyms are quite crowded so its just luck of the draw of what Im willing to wait on.
Friday - same as Tuesday, followed by basketball
Saturday - legs again
Sunday - Basketball and then drinking beer and watching football.
My relative info:
Been working out since 24 used to way 171lbs, was a long distance runner before I started lifting.
6'1''
204lbs
29 years old
Body fat 8%.