3-4 sets, 6-10 reps of 70-80% of your 1 rep maximum. Do it to failure. If you can do more than 10 the weight is too light.
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Warm 5-10 min run, no light jogs (your heart rate should be up)
stretch all the muscles you will be using for 30s.
about 2 minute rest
Barbell Squats
Pull ups (max pull ups for a minute)
Deadlifts
Leg Press
Chest Press
Lat Pull down
(Use only use dumbells for this set)
Bicep curls (curl in curl out, working different bicep muscles)
skull crushers
Lateral Flies
Cool Down
5 min jog, then stretch all the muscles worked for 30s
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This one was designed for me to gain weight
currently I'm 140 pounds and 5'8.
I'm still new to body building and for me its kinda like walking blindfolded. Before I got this I was doing every part of body separate and it was working good.
My diet now is pretty solid I'm eating 6 times a day with low fats and every meal is 25 grams of protein and good amount of carbs