Good work out routine for biceps and abs? MEN?

Here’s a very good routine that I use and it has provided awesome results. It hits every single detail of every single muscle:
Monday: Chest/Back
-Incline Bench Press (always start with this untill you become more advanced)
-Bench Press
-Flys
-t-bar row
-seated cable rows
-lat pulldown (palms facing eachother to hit upper and lower lats!)
Tuesday:rest
Wednesday: Shoulders
-Military Press
-Lateral Raise
-Rear delt raise/or reverse flys
-shrugs
Thursday: Arms
-ez bar curl (close grip to hit both heads)
-hammer curl
-decline tricep extension (MAKE SURE YOU DO THIS ON DECLINE!!!!) this hits all three heads
Cable Pushdowns (ROPE)
Friday: Legs
-Squats
-Leg Extensions
-Leg curls
-Seated calf raise
-Standing Calf raise

abs: here is the best formula for a rock hard chiseled eight pack! (oh yeah, I said it will hit your abs hard from every direction. here’s is what you got to do:

do these 3 times a week. for exercises, here are the best:

-lower abs: lying leg lifts. when this gets too easy, do it on the pullup bar with a weight between your legs

-upper abs: crunches on an exercise ball (you can buy one from a sporting goods store) or on a surface where your upper back hangs off the edge

-the entire abs: (THIS IS PAINFULL AND HIGHLY EFFECTIVE!!) lie on an exercise ball on your lower back and with both arms, hold a weight plate above your chest (arms locked). lift your waist up and down using your ab power. this exercise seriously kills. do up to 30 reps for 3 sets.

-obliques- trunk twists. or crunches on an exercise ball or decline bench. touch your elbow to the opposite knee on the way up
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go to a store and buy Whey Protien powder with 20-25 grams of protien. this is very important for someone trying to build a body. muscles feed off of protien, so take a shake immediatley after every workout.

also eat 5 small meals a day and in each meal eat lots of protiens and carbs such as:
chicken, beef, turkey, fish, milk, eggs, cheese, peanut butter