Speed and Size Routine

H

Hardgainer17

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Hey I'm 16 years old, 140 pounds and my goals are to add a little muscle mass but also be a little bit quicker as soccer season is comming up How does this 4 day split sound?

Monday- Weight day(All 3x8 with 1.5-2 minute rest)
Half a mile warm up
Squat
Front Squat Leg Extensions
Abductor
Bench Press
Incline Bench
Pectoral Fly
Shoulder Press
Dips
Overhead Extensions
Ab Circuit(2x15 with 30 second break)
***All on stability Ball***
Stability Ball Crunch
Russian Twist
Hip Power Initiation
Back Exenstions

Tuesday
5-7 km run on treadmill

Thursday(Weight Day, sames reps and sets as Monday)
Deadlift
Stiff leg dumbbell deadlift
Leg Curl
Adductor
Barbell Bent over row
Wide Grip pull ups
Shoulder Shrugs
Reverse fly
Standing dumbbell Curl
Pulley Curl
back extensions
Ab Circuit(Same as Monday)

Friday
Plyrometrics(4 sets of 6 with 1 minute break)
Ladder Drill circuit( 5-7 sets)
15 minute Interval Training on treadmill or bike


How does this routine sound to build a bit of mass but with some speed?

Suggestions and Comments always welcome
 
I would raise the sets to 4 for more of a muscle builder, and I think u should put in one or two tricep exercises cuz I dont think u have any. On your plyo day do jumping lunges which will help your speed, jumping and endurance which will be good for soccer.
 
I have Dips and Overhead Exenstions for my triceps.

Yes I do actually have jumping lunges in my plyo workout. If you want you me to I can post my plyo workout and ladder drills
 
You can do box jumps. I usually go on youtube and look for people who display explosiveness and message them for tips. That's what I did.

Example:
 
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