Before reading below I
strongly suggest you lookup your diet, calorie and protein intake. I use USN hyperbolic mass to meet my desired targets and works wonders. Remember you can ONLY gain if you eat, <A LOT>.
This is my routine :
It is important to do at least these exercises as they work all parts of your core muscles. Feel free to add exercises, always good to add more
.
Firstly for most of the exercises I aim for set of 8-10 reps, with a total of 3 set per exercise. It doesn't matter how many you do, but if you can't do more than 5 reps on 1st set, drop the weights a bit. If you can go to 12 or above, increase it. The most important of all is that you do these till you fail, not until you've had enough but until your body physically just can't do no more, if you can do half a rep
DO IT.
Monday (Chest and triceps)
These two areas work great together, working chest works the triceps alone so its great to throw in exercises for them alone as well.
-Dumbbell chest press
-Chest fly with dumbbells
-Inclined dumbbell chest press
-Dips
-Triceps extensions
-Triceps pushdown
-Triceps pulldown with rope
Tuesday (Back and biceps)
I prefer doing back first as it tires your biceps before doing biceps alone, you will struggle a bit on biceps but more pain means more gain
.
-Pullups
-Lat pull-downs
-Dumbell rows
-Hammer curls
-Bar curls
-Cable curls
Thursday (Legs)
Legs usually wear me down quickly. Squats work your entire body so you'll be doing 5 set instead of your typical 3.
-Squats
-MORE SQUATS
-Calf raise
-Leg curls
-Leg extensions
Friday (Shoulders and forearms)
-Military press
-Upright row
-Standing dumbbell side laterals (make sure you do these, ladies love the results)
-Shoulder crunches
-Wrist curls
-Finger curls
-Dumbbell reverse wrist curls
Every couple days I'll do some ab workouts and swim. I'll often do supersets as well (eg. do pushups immediately after a chest set)
Went from 59 kg to 75kg (1m85) this year, (I'll let you do the conversion, from the UK).
pm me if you need any tips
I was in the very same boat (do the conversions, probably very similar to you). I'd suggest you get a PT session at a gym. It may seem daunting at first, HOWEVER you do very quickly realise that every one is there for the same reason and only there for their own personal targets. People tend not to give a fuck what you look like or what you are doing. When I go I do my thing, put my music on and do what I got to do. Not once in a year have I ever judged a person at the gym, unless they are destroying the facilities -.-. Actually I think it's pretty cool when overweight or skinny people go to the gym, it just shows they are eager to improve themselves. I started benching 15 kgs, after 1 months I was doing 35kg. The start is always small weights, because your body doesn't know wtf is going on. But trust me it catches on very quickly.... provided you read my opening statement
.