"Awesome Abs"

Preseason Weight Training

Flat Dumbbell Press (Pectorals)
Bent-Over Two-Arm Rows (Upper Back & Lats)
Seated Alternated Dumbbell Press (Front & Outer Deltoids)
Medium Grip Front Chin (Lats)
Medium Grip High Pull (Back & Legs)
Bent-Over Dumbbell Triceps Extensions (Triceps)
Seated Alternating Dumbbell Curls (Biceps)
Flat-Footed Medium-Stance Barbell Half Squat (Thighs)
Front Lunges (Buttocks, Hamstrings & Quads)
Step-Ups with Barbell (Upper Thighs)
Thigh Extensions on Machine (Lower Thighs)
Leg Curls (Hamstrings)

In-Season Weight Training

Incline Dumbbell Press (Upper Pectorals)
Seated High Lat Pull-In (Upper Lats & Upper Back)
Medium-Grip Barbell Upright Row (Front Deltoids & Traps)
Dips (Pectorals & Triceps)
Standing Easy-Curl Bar Curl (Biceps)
Step ups with Barbell (Upper Thighs)
Freehand Side Lunge (Inner Thighs & Hamstrings)
Thigh Extensions on Machine (Lower Thighs)
Leg Curls Extension Machine (Hamstrings)
Hyperextensions (Lower Back)
Seated Barbell Twists (Obliques)

Off Season Weight Training

Medium-Grip Barbell Bench Press (Outer Pectorals)
Bent-Over Long Bar Rowing (Upper Back/Lower Lats)
Seated Barbell Military Press (Front & Outer Deltoids)
Wide-Grip Front Lat Pull-downs (Upper Lats)
Bent-Arm Dumbbell Pullover (Pectorals & Ribcage)
Incline Dumbbell Curl (Biceps & Arms)
Flat-Footed Med. Stance Barbell Squat (Thighs & Buttocks)
Side Lunge with Dumbbells (Inner Thighs, Hamstrings & Buttocks)
Quad Extensions (Lower Thighs)
Leg Curls (Hamstrings)
Toe Raises with Barbell (Upper Calf)
Step ups with dumbbells (Lower Calf)
Hyperextensions (Lower Back)