It looks like you could use a dose of HARD, HEAVY, & FAST training. Our workout plans might not be the best fit based off your responses. We think that the daily training at JohnnieWOD.com would be the best fit; it's is also written by 10-Year NFL Veteran and Power Athlete Founder, John Welbourn.
HARD, HEAVY, & FAST
EARNS THE BODY YOU WANT.
Session Duration: 60-90 minutes,
6 days, 5 Work / 1 Active Rcovery