I only have two days to work out and just made my own workout plan. If you guys have a better one or more effective one let me know. Here is what I do in two days:
Squats: 5x5 and 1x10 (drop set)
Leg Press: 4x5
Seated Calf raises: 2X12
Deadlifts or stiff leg dead lifts (I switch ever 3 weeks) 5x5
Flat Barbell Bench Press: 5x5 and 1X10 (drop set)
Incline barbell bench press: 2x12
Tricep Extentions: 3x10
Skull Crushers: 3X10
Military Shoulder Press (Barbell): 5x5
Any kind of middle delt exercise: 3x10
Any kind of rear delt excerise: 3x10
barbell row: 5x5
Lat pull downs 3x10
Barbell curls: 3x10
hammer Curls: 3x10
Some kind of ab workout.
I am currently a part time Mover (can rack up to 30 hours a week) and have a 11 month at home. I mostly move appartments so there isn't a lot of heavy lifting. I have carts and things to make things to easier.
Thats all the time I have, I was trying to gain mass but its going to be very hard now.
I weigh 180 pounds and eat about 3000-3200 calories a day.
Can you give me any suggestions to gain more mass. If you have concerns about my workout plan let me know. I am open to anything. I am not a total noob either, so good advice only lol. Thank you guys.