My goals are to Increase my shoulder, arm, and lat size (Biceps / Tris for arms)
Also I would like to get a more ripped ab look. Basically atm when I flex I can see my abs, but they really arnt very good small in size / excess fat over them.
Stats: Im 6’2
Weight: 165-170
BF%: Im estimating 10-14%
Here is my sloppy shit routine I started last sunday
EDITED------
My supplements
When I wake up
2 fish oil capsules
2 Multivitamins
L-Glutamine
2 Amino Acid Capsules
Post Workout
2 Amino acid capsules
2 Fish oil Capsules
3 Scoops 100% whey
Day 1
3x1 deadlifts 205lbs
2x1 deadlifts 225lbs
2x1 deadlifts 235 lbs
I couldn’t lift 250lbs off the ground yea sad I know
dips feet on the ground hands on the bench
3x15
Then
20 pushups
Heavy bag 5 combo’s each arm of jab straight left hook left hook
50 situps
15 leg raises
Heavy bag 5 combos each arm of jab straight lef hook left hook
15 Russian twist’s with 35 lb weight
Day 2
DEADLIFT
3x1 230 lbs
3x1 240 lbs
3x1 250 lbs
1x1 260 lbs
Dips off bench board
3x15
Mini circuit if you can call it that
Heavy bag
5 combos each arm of this
YouTube (20 SECONDS into that video)
15 Russian twists with 35 lb weight (right to left is 1)
Repeat combos each arm
15 leg raises
15 Russian twists
Day 3
Rest day
Light basketball
Day 4
Bench
2x3 135 lbs
2x5 135 lbs
1x4 135 lbs
Dips
3x15
Ending
10 Pusnups
3:40 seconds on the heavy bag
2x15 Russian Twists with 35 lb weight
30 leg raises
Day 5
Rest day
Day 6 Rest (Went out with friends)
Day 7 - today will be lifting later.
I know it probably sucks what should I change / do to acheieve these goals?