Need 5 Day Bodybuilding Plan

[P11]

Hey, I need a 5 day bodybuilding plan mon-fri for about 1 hour 1/4 everyday. Right now my plan is as follow, but I heard that it isn't very good for bodybuilding:

Mon: Chest/abs
Tues: Back/Forearms
Wed: Shoulders/neck/abs
Thurs: Bicep/Triceps
Friday: Legs/abs

Age: 17
Height: 6'3
Weight: 180
B/F: 11%
Weightlifting for: 2 years

Goal: Gain muscle mass (based on 2500 calories of very clean eating)
* calories are low because im currently in school and thats the most I can get during the day.

 

[crazycarwes]

Why do you 'Need' a bodybuilding plan? THey are pretty useless for gaining mass at your size and age.

To gain muscle you need to about double your calorie intake, don't worry about clean cals just get them in. School or anything else is not an excuse. If you want it bad enough you will do it no matter what it takes.

 

[BiggT]

If you add in 1/2 to a gallon of whole milk a day, it is a cheap and easy way to up cals. 2500 cals a day won't grow muscle on a woman, much less a 6'3" teen. You need to up those cals.

At 6-3, and 180, you're a mountain of untapped potential.

I'd suggest a routine that focuses on bringing up basic lifts. Limited in exercises, high on quality. Check out the training sticky at the top of the page. If you have any questions, ask away.

 

[Rabid_Goose]

If you add in 1/2 to a gallon of whole milk a day, it is a cheap and easy way to up cals. 2500 cals a day won't grow muscle on a woman, much less a 6'3" teen. You need to up those cals.

And Peanut Butter. 4 servings of JIF throws you up 760 calories, and you always have time to get 4 servings of PB in the day. Or go with ANPB and it is 840 calories. Everyone has time to eat Peanut Butter!

Oh, edit for this. Do the 5x5 routine, I started my Flat Bench off at around 165 for 3 reps about 4 weeks ago this sunday. Yesterday I did 190 for 3, great routine!