Q: Hello Mike,can you please tell me good ab and chest workouts?

A: For a big chest workout, check out the chest day (Tuesday -- ignore the ab portion of it) in this program. For abs, I honestly don't focus on big workouts simply because ab functional strength should come from sports and exercises like squats, lunges, and deadlifts and because ab appearence (the 'six-pack') is dependent not on how much you exercise abs, but on how low your body fat is. So you can pick the ab portion from that same workout I gave you for chest and it'll be as good as any other ab workout.

Remember that whether your goal is to build muscle or lose fat (including getting the 'six-pack'), your diet is easily as important or even more important than your workouts. I recommend that you check out my Nutrition article to learn how to structure your diet to reach your fitness goals.