[ntnfdvd]

I forgot to add the ab routine that I've done in the past that has brought out a six pack (Once you get the body fat out of the way!!):

Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight.

This will kick your ass!!!