Improved Routine- Road to Gain 10 lbs of muscle

Monday- 4 sets- Focus biceps
Flat Chest
Overhead Press
Bent Rows

Barbell Curls
Hammer Curls
15 Minute Ab workout

Tuesday- REST UPPER BODY, Plyometrics
Includes Squats + Leg Curls + Calf Raises + 40 minute Plyometric Routine


Wed- 4 sets- Focus Triceps
Incline Bench
Power Cleans
Single Arm Rows

SkullCrushers
Pushdowns
15 Minute Ab workout

Thursday
REST DAY
5 sets Rear delts raises
15 Minute Ab workout

Friday- 3 sets- Focus Shoulders
Push Press
Superset- Upright Rows/ Lateral Raises
Pullups
Dips
Abs

Saturday- ISOLATION DAY- focus on neglected areas
on this day I do a lot of variations of pushups (wide Grip, Diamonds, Decline, etc)
Biceps
Dumbell Curls, Twist out Curls, concentration Curls.
Triceps
triceps extensions
Rear Delts
Raises


Sunday- REST UPPER BODY, Plyometrics
Lunges, Deadlifts (kinda upper body but it is part of my hops routine) + 40 minute Plyometric Workout

when do you actually rest?     

Usually thursdays but if i have time i try to hit the rear delts and abs on that day
and sundays and tuesdays my upper body is rested since i do basketball workouts and they only use my lower body

ripped_


Usually thursdays but if i have time i try to hit the rear delts and abs on that day
and sundays and tuesdays my upper body is rested since i do basketball workouts and they only use my lower body

need more legs... you work your upper body wayyy more