Monday one arm push ups 3x5 weighted dips 3x7 neck bridges 3xwork to 1 minute Tuesday weighted chins 3x8 bent over rows 3x8 military presses 3x6 farmers walk for forearms as long as possible for 3 sets Wednesday off Thursday SLDL 3x6 weighted calf raises 3x8 this is the day i do my ab routine but i need help making one Friday weighted pistols 3x6 knee jumps 3x6 10 sprints for 50yds. (currently trying to build a sled) sat and sun are rest days So how is it? I am trying to build mass and gain weight. I have already started to eating like a pig thing. I also picked up some creatine. Im getting ready for football next year because I couldnt play this year.Tired of being the little guy on the side lines. I dont have enough weight for bench pressing but I have enough for everything else. Any questions? Please help. Oh and could yall help me with an ab routine? And before yall suggest something like the last board I went to (they said to do crunches till i couldnt crunch anymore), I aint trying for that sissy abercrombie model look. I want to be STRONG! Thanks for the help though.