10*10 pushups on stands
dumbell flys 5 pounds 12-12-10-10
dumbell press 15 pounds 12-10-8-6

lunges 15 pounds 3*20 each leg
calf raises with 15 pound weights elevated 10*10 reps
running around 4-7 miles a week

*wide grip pull ups
*narrow grip
*nutral grip pull ups
*reverse narrow grips
* 4 sets of every grip untill failure usualy
front rases with 8 pounds 15*3
side rases with 8 pounds 15*3

tricep kickouts 5 pounds 3*15 each arm
dumbell curls 15 pounds 3*10
concentration curls 15 pounds 3*10 each arm

60 cruches
60 incline sit ups
60 incline leg raises
60 bicycles
some isometric for the stomch
i have most of my abs done i have a 6 pack but would lkie it to become much more visable any tips
i also do other exercises for my abs too

do you think that if i keep doing this every other day i will get really ripped in all areas
any other tips
thanks
how do i prevent plateau effects
i susaly dont do the same exact routine for more than 4 months i always add and remove stuff add more weights or do more reps