yea im sort of a beginner and i have a fast metabolism, im 5"4 121 lbs, gained 13 lbs in the last 4 months when i started working out, ill post my entire routine which i was hoping on starting tomorrow, if it sounds ok :
monday
back: wide grip pull ups with 10lbs of assistance 10 reps, then without a break another 10 reps this time with 40 lbs assistance. Repeat 3 more times for 4 sets total.
Chest: flat dumbbell press 4 sets of 6 reps (heavy weight), flat dumbbell flies 4 sets of 6 reps (heavy weight)
Quads: Barbell Squat 4 sets of 6-10 reps, leg press 4 sets of 6-10 reps
tuesday
biceps: standing ez curls 4 sets of 6 reps, close grip chin-ups 4 sets of 6 reps
triceps:
decline close grip bench to skull crushes 4 sets of 6 reps (each movement)
shoudlers: military press on smith machine4 sets of 6 reps, shoulder press 4 sets of 6 reps
calves: seated calf raises 4 sets of 6-10 reps, resistance band raises 4 sets of 6-10 reps
weds: rest
thursday
back: bent over barbell rows 3 sets of 12 reps, seated cable rows 3 sets of 12 reps
chest: incline bench press 3 sets of 12 reps, cable crossovers 3 sets of 12 reps
quads: leg press 3 sets of 12 reps, dumbbell lunges 3 sets of 12 reps
friday
biceps: preacher curls 3 sets of 12 reps, close grip chin-ups 2 sets to failure,
zottman curls 3 sets of 12 reps
triceps: close grip bench press 3 sets of 12 reps, weighted dips 3 sets of 12 reps
shoulders:
arnold dumbbell press 3 sets of 12 reps,
rocky presses 3 sets of 12 reps
calves: seated calf raises 3 sets of 12, calf press on the leg press machine 3 sets of 12 reps
saturday+sunday: rest
notes:
every monday, switch between dumbbell press and bench press
eat every couple hours, or whenever hungry like not really racist! said, drink a whey protein shake post workout, and a casein protein shake before bedtime, sleep at least 8-10 hours
how does that sound, im young so i havent plateud or anything and apparently i can only gain at this point, i got the idea of doing those muscles on those days with those rep ranges from this website:
http://www.bodybuilding.com/fun/wotw55.htm