Alright, what do you do for a workout? Since I'm in Iraq and have a ton of time to myself I workout 5 days a week. This is my workout:

Monday - Shoulders/Triceps/Abs
Shoulders
Shoulder Press - 4 Sets - 12, 10, 8, 6 reps respectively
Dumbbell Lateral Raise - 4 Sets - Same reps
Dumbbell Reverse Fly - 4 Sets - Same reps
Barbell Shrugs - 4 sets - same reps
Triceps
Lying Tricep Extension(skull crushers) - 3 Sets - 10, 8, 6 reps respectively
One arm cable extension - 3 sets - same reps
One arm dumbbell extension - 3 sets - same reps
Abs
Cable Crunch - 3 sets - 12 reps
Weighted leg raise - 3 sets - 10 reps
Weighted exercise ball crunch - 3 sets - 12 reps

Tuesday - Back
Wide Grip Pullup - 4 sets - 12, 10, 8, 6 reps
Close grip pull down - 4 Sets - same reps
One arm dumbbell row - 4 sets - same reps
Bent over barbell row - 4 sets - same reps

Wednesday - Run

Thursday - Chest/Biceps/Abs
Chest
Incline Bench press - 4 sets - 12, 10, 8, 6 reps
Regular bench press - 4 sets- same reps
Flys - 4 sets - same reps
Cable cross overs - 4 sets - same reps
Biceps
Incline dumbbell curl - 3 sets - 10, 8, 6 reps
Preacher curl - 3 sets - same reps
Standing hammer curl - 3 sets - same reps
Abs
Hanging knee raise, twising - 3 sets - 12 reps
Decline weighted sit ups - 3 sets - 10-12 reps
Decline ab reache (weighted) - 4 sets - 10 reps

Friday - Legs
Upper Leg
Squat - 4 sets - 12, 10, 8, 6 reps
45* Leg Press - 4 sets - same reps
Leg extension - 4 sets - same reps
Leg curl - 4 sets - same reps
Leg squeeze - 4 sets - same reps
Leg spread - 4 sets - same reps
Calves
Seated calf raise - 3 sets - 10, 8, 8 reps
Standing calf raise - 3 sets - 15, 12, 10 reps

Sat/Sun - Rest

Alright, so that'* my routine. As you can see I'm going for mass. I'm also taking a good amount of supplements to help me out. Since I'm a hard gainer I'm taking a high calorie protein rich mixture twice a day. I drink a whey protein shake pre and post work out. I also drink a Casein protein shake before bed. I just got some Creatine so I'm taking that as well. Oh, got a great multi-vitamin that I take 3 times a day with my meals.

So, what do y'all do?

Push
bench press
butterflies
and tricepts

Pull
lats
middle back

push
shoulder press
delts

Bicepts
ab crunches

Rest

I'm sure you use your car for resistance too considering how big you are!

Not that big.


It'* all about working one group, then the next day work the opposite group. Don't forget you need a lot of protein, between .75 and 1 gram per day per pound of body weight.

Lower the fat intake below 15% and you start to show definition.

Whats a workout?

lol j/k I ride my bike to keep my stamina up but that'* about it

I weigh 135 right now and I'm taking in about 168g of protein in a day. I started out skinny. I only have about 2% body fat anyway so showing deffinition will not be a problem, just gotta get the muscle there to show.

Check out www.bodybuilding.com they have exercises for each muscle group.

I use that site and www.muscleandstrength.com

I also order all my stuff from Body Building

Mouse:
I do not see any dead lifts in there. Do most not even do them these days?

They work all the muscle groups in the body.

I just need to stop eating the wrong stuff. Need to cut back on carbs, way back.

No, no dead lefts. With other things I'm doing I don't need to, I'm trying to isolate groups on different days. If I did deadlifts it would disrupt my "rest periods".

Also, I weiged myself at the start of my routine. I was 131. It'* only been a week, but I've put on weight already! I weighed in at 138 Monday morning. Pics attached.