Exercise routine

I workout thrice a week. I do 3 sets (8 reps) each for every exercise.
My routine is outlined below:

Monday
Back

Lat Pull Downs
Seated Row
Bent Over row

Biceps
Barbell curls
Preacher Curls
Dumbell curls
------------------------------------

Wednesday
Shoulders

Shoulder Press
Dumbell Front Raise
Dumbell Lateral Raise
Dumbell Shrugs

------------------------------------
Friday

Chest

Push Ups
Flat Bench Press
Incline Bench Press
Pec Flies

Triceps
Tricep Extension
Seated Tricep Pushdowns on machine
Kickbacks

I do ab crunches(2 sets of 30 each) on each of the three days. I have put on considerable amount of muscle but also flab on my stomach which is disappointing. I want a flat stomach if not abs.

Please advise on my exercises (above), on ab exercises and diet as well.

Thanks alot. Much appreciated.
 
So you wanna have puny, stick legs?
You need to work legs..squats, leg press, lunges, stiff leg deadlifts, leg curls, calf raises.

And ditch those tricep kick backs. they aren't a mass builder. try skull crushers or close grip bench press instead, followed by the extensions, and then your pressdowns (although I see no reason for 3 exercises to work such a small muscle, that's already been taxed by 3 different compound chest moves).

Search the site. Ab exercises and diet get covered twice a day, every day.
 
Thanks for the advise....u are right.....i need to work the legs as well.
So you mean ab exercises need to be done every day?
I usually do crunches and thats about it. Should I do any other ab exercises?
 
no, i mean questions about abs and proper diet get asked every day. work abs no more than 3 separate days a week.
for diet, browse the forums and you'll learn the right foods to eat, and the right calorie intake guidelines for your goals.
 
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