Hey, just about to start back at gym in 1 week. i was going to start back at the program i was useing but i got recommended anouther one. so i thought i would come and ask which people would recommend for me. i am trying to put on some weight bw.

day 1 exercise reps type

chest dumbell flat bench 4sets 7 reps light to start finish on one rep max
dumbell incline 4sets 7 reps superset with incline flies fast
incline dumbell flies 4sets 7 reps heavy still
barbell bench press 4sets 4 reps fast up 4 seconds down heavy
pec dec 3-4 sets 7 reps slow and concentrated
superset with close pushups max's

biceps seated dumbell curls 4sets 7 reps up to maximum
barbell curls 4 sets 7 reps fast up slow down heavy
superset with hammer curls slow

triceps dips 3sets of ten weights between legs
push downs 4sets of 7 heavy
dumbell kick backs 4 sets 7 slow light approx 5kg

day 2

shoulders dumbell press 4sets 7 up to 3 rep max on last set
dumbell side raises 4sets 7 superset with bent over flies
bent over flies 4sets 7 light and slow contraction

back wide grip chin up 3 sets 7 weight between legs
reverse grip chinups 3 sets max reps
wide grip lat pull down 4sets 7 slow contraction
cable rows v grip 4sets 7 up to maximum
shrugs dumbells 4sets 15 heavy and slow

day 3

legs squats 4sets 10 heavy
leg ext 4sets 10 heavy
leg curls 4sets 10
calf raises 4sets 10
lunges 3sets 20 steps

I would then repeat day 1 and 2 to make a 5 day work out program btw. whilst the next program only works 1 muscle 1s a week instead of 2 times, i got reccomended this because i got told i could be over working kind of.


TRAINING PROGRAM
All exercises are done in 4 sets per exercise.
I do 8 reps per exercise (unless otherwise noted) with muscle failure occurring on the 8th rep.

MONDAY - pecs & abs
flat bench press, incline bench press, decline bench press,
cable pec machine
abs routine:
3 different crunches (lying on floor with legs in air, sitting on bench in v-shape, exercise ball crunches)
all are done in 3 sets with 15 reps per set.
Feel the PAIN, if no pain then you are simply NOT squeezing those abs hard enough! Abs are like any muscle group they must be train in low reps to the point of failure to grow. U not gonna grow deep rippling abs by doing 200 crunches in a row...

TUESDAY - shoulders
(Note: some people prefer to switch the shoulders and leg routine around so that legs is on Tuesdays and shoulders on Wednesdays.)
Lateral raises, front raises, military presses, standing front barbell upright rows (or whatever one call it!),
shrugs

WEDNESDAY - legs
leg extensions, squats, leg extensions, squats, calve raises

THURSDAY - back
straight bar pull down, flat bench barbell raises, straight bar pull down, seated rows

FRIDAY - biceps & triceps
biceps and triceps exercises are done in supersetting mode - without resting in-between. Provides a great pump.
seated biceps curls (alternating, dumbbells), triceps extensions, barbell curls, triceps cable extensions, standing hammer curls (alternating), triceps dips, concentration biceps curls, triceps extensions


I know thats a bit of a confuseing read. if any1 would like to input thank you very much =)