[kingidivine]

just eat adequate protein. at least one gram for every pound of body weight. if you really want to grow you need 1.5-2. work larger muscles first. for example, never work triceps or biceps before chest or back. it is good to work opposing muscle groups like biceps with triceps and chest with back. you can decide where to fit shoulders and legs in. you could combine shoulders with back and do chest alone. i would do 10 minutes of cardio or play ball before you workout. that way you will have a nice sweat going and have a more intense workout.