LUCKY BASTARD WHO EATS MCDONALDS AND STAYS RIPPED. Haha, im just messing wit ya.
Here's my routine, i do it mon, wed, fri.
4 sets of hanging leg raises with the arm straps on the pull up bar, the thing here is to control the movement on the way up and on the way down so you dont swing. Nothing beats this exercise, the roman chair leg raises wont even come close to this either cuz i see so many people using that and you can tell that they will swing if they didnt have the back support. 15-20 reps
4 sets of oblique cable crunch. put a handle on the high cable, pull your elbow to your hip using your obliques and then squeezing for a second, this shit brings out those "gills"like crazy. 25 reps
4 sets kneeling cable crunches bringing elbows to knees, controling form with abs not yor arms and shoulders. 25 reps
4 sets of broomstick twist. i use a 20 pound weighted bar behind my neck, sit on the low cable row, twist to one side, hold for a second, back to the middle, STOP, then to the right side, hold, back to the middle, STOP, thats one rep. 25 reps each side.
Start out by doing twice a week until your abs become strong enough, and start with 3 sets instead of 4. concentrate on form and controling with your abs. le raises, you wanna curl your spine, and same with all crunches, even on decline crunches, i dont use a plate anymore, just curl your body when you come up like a roll of newspaper, squeeze for 1 second, then back down. yo only need a slight decline. doing very vertical decline crunches is just core training unless you "curl" in when you do the crunch.