The MASTER Training Plan

Since I have basketball on Saturdays and Wednesdays I have to make sure to keep my weight training as far away as possible because I want to have maximum recovery time. Heres what I've decided to do, after some research and reading up(6 x 4 means 4 sets of 6 reps):

SUNDAY
Squat/Deadlift 6 x 4
Leg Press 8 x 3
(Lunge 10 x 3)
Leg Curl 8 x 2
Leg Extension 8 x 2
Calf Raise 10 x 2
Abs Circuit

TUESDAY
Barbell Bench Press 6 x 4
Pullups 6 x 4
Incline Dumbell Press 8 x 3
Rows 8 x 3
Shoulder Press 10 x 2
Barbell Curl 10 x 2
Triceps Pulldown 10 x 2
External + Internal Rotation 10 x 2
Abs Circuit

FRIDAY
Pullups 6 x 4
Incline Bench Press 6 x 4
Barbell Row 8 x 3
Flat DB Press 8 x 3
Shoulder Press 10 x 2
Concentration Curl 10 x 2
Skullcrusher 10 x 2
Abs Circuit

ABS CIRCUIT
50 situps
20 Leg Raises
20 Side Bridge
20 Back Extensions
45 second Bridge


Was looking around online for some inspiration and some tips and found these 'before' and 'after' pics of people who had been skinny n bulked up which were quite cool:

BEFORE
















AFTER