Correct work out approach?

Question
Hello John,

I am a 19 year old male, about 160 lbs, and a 5' 11" frame. I am in decent shape, mostly from football and volleyball in high school. I am at college now and play some recreational basketball, football, volleyball, tennis, etc. I have recently started running, about 2 months ago. Currently, I run about an hour, at about a 9:00 a mile every other day. The days that I am not running, I usually go to the gym, where I work out biceps/chest and triceps/shoulder/back; alternating the group with the gym day. also, i try to do a timed ab/olque work out; basically, i repeat 4 exercises for abs or obliques 2 times, each exercise being about 30 seconds long. there are no breaks in between so it is like a constant, non-stop work out. for example, a typical week could be: monday - run + obliques, tuesday - biceps/chest + abs, wednesday - run + obliques, thursday - triceps/back/shoulders + abs, friday- run + obliques,... etc.

My general goals are to get some what of a six pack [ I know that not everyone is genetically fit for this, but I hope that I am not one of such people :) ], get some body definition and get endurance for other sports.

My question to you, is if this is a decent workout plan, or is it a failure. I am seeing some results, but I do not know if this is a correct approach. please send any comments, critiques and improvements.


thank you,
Andri

Answer
Hi Andri
I think it looks like a nice balanced schedule,except you need a little more ab work for the six pack.The one thing you did not mention is your diet.With out the right diet the six pack is going to be trailing behind.The other thing is if you have not done so yet is have your body fat taken from a qualified individual with calipers only or the gold standard hydro where they submerge you in a water tank.Having this number will give you a base line and keep you on track.You want to be shooting for 7 to 10 percent.Body builders go in the range of 3 to 5.If you have other questions just get in touch Andri.

All the best

John