Hanging leg raises, crunches, cable crunches for abs.
Deadlifts, bent over rows, pullups/cable pulldowns for the back.
Use free weights as much as possible, avoiding machine movements. Also refrain from using a lifting belt as much as possible. When you lift free weights you are forced to use the stabilizer muscles in your abs,obliques and back. A strong core/base is essential.
Rest is equal in importance to diet and training. One without the others will lead to failure. Your muscles repair and rebuild while you sleep, if you're so sore the following day you can't work the same group without severe discomfort you need more time to rest. It's best to incorporate a routine that allows for alternating groups through the week for this reason.
Last edited by El Duderino; 02-03-2005 at 12:23..