Gettin back into it

[wright4]

Alright, so I just finished my volleyball season and lookin to get back to working out again. A few things I wanna key in on and I have talked to someone at my school already about it is increasing my vertical as well as increasing my upper body and flattening abs.

The main problem I have is that I usually just do chest/tri's and back/bi's twice a week. I am looking to see if anyone has any suggestions on a workout that is completely different day to day.

Any suggestions let me know. Thanks.

[BlackWinterDay]

Add in shoulders, forearms and legs. They're missing.

[wright4]

Should I do one work out a day each week, like a 5day workout but each day is different?

[lee thompson]

hi,squats,deads and military presses all heavy.

[dannyboy9]

Heavy lifting, eating amounts of food to compliment your fitness goals (meaning a lot of food) and adequate sleep (9+ hours/night since you're in HS). Heavy, correctly executed leg work will increase your vert. Abs come down to your bodyfat and can be created with a diet geared towards such a goal. Your chest will come as you begin doing...you guessed it...chest work and the likes. Take a look around the forums, there is a surplus of threads with members asking questions identical to yours. Here's an example of a recent one:
Routine Focused around Compounds

Specifically jlozan's post:
Routine Focused around Compounds

[wright4]

I'm not in HS i'm in my fourth year of college about to graduate. Thanks for all the advice so far, what do people think about aquatic plyometrics?