i need some help with my lifting/workout routine....

[ukblue8]

Me: 6ft tall / 160 lbs / under 10% body fat

I have been lifting off and on about 2-3 times a week for a few years now and I seem to be staying stagnant in my muscular build. I am very lean and cut but i lack the thick muscular build that i want. I do play basketball a lot and road bike about 20 miles a week so I am very active. I am looking for a lifting routine that is 4 days a week and i want to gain muscle mass (since i already have the definition).

What i usually do now is Bicep/tricep one day then chest another day and back and shoulders one day. I mix in Abs every time I am at the gym but I hardly ever workout legs.

Can somebody create a lifting routine for me?

~~~Questions I have~~~
What muscle groups should i be working out together?
I seem to lack the drive when i lift (as im doing my reps i get it in my mind i cant do the last one so i stop) i want that extra push. What do you reccomend?

What kind of shakes, supplements etc are good?
--- I used to drink a Whey protein shake after i workout....should i be taking something different?

 

[JDid23]

you are going to hear this about 10 more times, but check out Rippetoes 3x5 starting strength. It is great for learning the compound lifts (i highly doubt by the sound of your post that you dead and squat).. Even though you have been lifting for a few years, this program will do you well in learning the basics of weightlifting.

As for diet, increase your chaloric intake.. protein shakes are awesome, and i am sorry i can't help you too much with supplements.

If you don't like the 3x5 program, you can check out Bill Starr's 5x5 program.

However, if you haven't done a lot of deadlifts and squats, i reccomend you do Rippetoes 3x5