If you are 5'8" and 154lb with 22%bf you need muscle. I suggest you forget even trying to get a 6 pack and start packing on some meat and then shoot for next year.
However, if you must, the only way to get a 6 pack is diet. You must consume 500 calories less per day then you require. Keep it right around there. You can go 400 one day and 600 on another but by the end of the week you need to be 3500 calories in the hole. If you do not do this no workout routine in the world is going to help.
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The Fool say in his heart "There is no God"
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