Given that I have been taking creatine and whey protein regularly and have been doing this new routine for about 4 days (I feel like shite), how long should I see results? And as a bonus, would this routine help me with being athletic, I am 6'2" and have been trying my hand at basketball because the high school sports fest is in like 4 months. If it could be fixed, how can I modify it?
Monday- Chest, Triceps, Front Delts, Plyometrics
Tuesday- Back, Biceps, Rear Delts
Wednesday- Plyometrics
Thursday- Lateral Delts, Traps, Abs, Forearms
Friday- Chest, Triceps, Front Delts, Plyometrics
Saturday- Back, Biceps, Rear Delts
Sunday- Lateral Delts, Traps, Abs, Forearms, Plyometrics
Monday:
Morning:
15° Incline Dumbbell Press
Bench Press
Cable Fly
Decline Dumbbell Press
Skullcrushers
Overhead Cable Extension
Tricep Pushdown
Dumbbell Front Raise
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Tuesday:
Lat Pulldowns
1 Arm Cable Row
Chest Supported Dumbell Row
Shrugs
Alt. Standing DB Curls
Concentration Curls
Hammer Curls
Deadlift
Incline Rear Delt Swing
Wednesday:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Thursday:
Lateral Raises
Barbell Shrugs
Face Pull Press
Back Widows Reps
Hanging Leg Raise
Reverse Crunches
High to Low Cable Woodchoppers
Weighted Crunches
Serratus Jabs
Reverse Grip Concentration Curls
Reverse Barbel Wrist Curls
Behind the Back Wrist Curls
Wrist Rotations
Friday:
Morning:
15° Incline Dumbbell Press
Bench Press
Cable Fly
Decline Dumbbell Press
Skullcrushers
Overhead Cable Extension
Lying Tricep Extension
Dumbbell Front Raise
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Saturday:
Lat Pulldowns
1 Arm Cable Row
Chest Supported Dumbell Row
Shrugs
Alt. Standing DB Curls
Concentration Curls
Hammer Curls
Deadlift
Incline Rear Delt Swing
Sunday:
Morning:
Lateral Raises
Barbell Shrugs
Face Pull Press
Back Widows Reps
Hanging Leg Raise
Reverse Crunches
High to Low Cable Woodchoppers
Weighted Crunches
Serratus Jabs
Reverse Grip Concentration Curls
Reverse Barbel Wrist Curls
Behind the Back Wrist Curls
Wrist Rotations
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Monday- Chest, Triceps, Front Delts, Plyometrics
Tuesday- Back, Biceps, Rear Delts
Wednesday- Plyometrics
Thursday- Lateral Delts, Traps, Abs, Forearms
Friday- Chest, Triceps, Front Delts, Plyometrics
Saturday- Back, Biceps, Rear Delts
Sunday- Lateral Delts, Traps, Abs, Forearms, Plyometrics
Monday:
Morning:
15° Incline Dumbbell Press
Bench Press
Cable Fly
Decline Dumbbell Press
Skullcrushers
Overhead Cable Extension
Tricep Pushdown
Dumbbell Front Raise
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Tuesday:
Lat Pulldowns
1 Arm Cable Row
Chest Supported Dumbell Row
Shrugs
Alt. Standing DB Curls
Concentration Curls
Hammer Curls
Deadlift
Incline Rear Delt Swing
Wednesday:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Thursday:
Lateral Raises
Barbell Shrugs
Face Pull Press
Back Widows Reps
Hanging Leg Raise
Reverse Crunches
High to Low Cable Woodchoppers
Weighted Crunches
Serratus Jabs
Reverse Grip Concentration Curls
Reverse Barbel Wrist Curls
Behind the Back Wrist Curls
Wrist Rotations
Friday:
Morning:
15° Incline Dumbbell Press
Bench Press
Cable Fly
Decline Dumbbell Press
Skullcrushers
Overhead Cable Extension
Lying Tricep Extension
Dumbbell Front Raise
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps
Saturday:
Lat Pulldowns
1 Arm Cable Row
Chest Supported Dumbell Row
Shrugs
Alt. Standing DB Curls
Concentration Curls
Hammer Curls
Deadlift
Incline Rear Delt Swing
Sunday:
Morning:
Lateral Raises
Barbell Shrugs
Face Pull Press
Back Widows Reps
Hanging Leg Raise
Reverse Crunches
High to Low Cable Woodchoppers
Weighted Crunches
Serratus Jabs
Reverse Grip Concentration Curls
Reverse Barbel Wrist Curls
Behind the Back Wrist Curls
Wrist Rotations
Afternoon:
Loaded Decals
Bounds
Depth Jumps
Pogo Jumps
Split Jumps
U Hops
Linear jumps