Day 1: Upper Body

(chest and tris)

1. Flat Bench
1 warm up set (8-12 reps at 50-60% max)
4 sets of 2-6 reps at 80% max
(use a smith machine if you have no spot)

2. Bent Over Upright Barbell Rows (back and traps, a little bis)
http://www.tinajuanfitness.info/exercises/45-DEG-BENT-OVER-upright-ROW.htm
1 warm up set (8-12 reps at 50-60% max)
3-4 sets of 2-6 reps at 80% max
(note, can switch up to dumbells occasionally for a little change up)

3. Incline Dumbell Chest Flies (top chest, front shoulders, tris)

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=870
1 warm up set (8-12 reps at 50-60% max) 3-4 sets of 2-6 reps at 80%max
(note, can switch up to cords occasionally for a little change up

4.Seated Overhead Barbell Military Press (shoulders, tris)

http://www.bodybuilding.com/exercises/detail/view/name/seated-barbell-military-press
1 warm up set (8-12 reps at 50-60% max)
4 sets of 2-6 reps at 80% max
(note, can switch up to cords, standing, or dumbells occasionally for
a little change up - use a smith machine if you have no spot)

5. Barbell Curls (biceps)

1 warm up set (8-12 reps at 50-60% max)
3-4 sets of 2-6 reps at 80% max
(LOTS of different ways to do this. Focus on preacher curls with a barbell as your
main variant. Occasionally, power cleans:
http://www.brianmac.co.uk/pclean.htm or cable curls for a change up)

6. Tricep Extensions (Skull Crushers)

1 warm up set (8-12 reps at 50-60% max)
3-4 sets of 2-6 reps at 80% max
(Can substitute with tricep cable pull downs
http://www.youtube.com/watch?v=Ep1Z2ILttU0 or weighted tricep dips
http://www.youtube.com/watch?v=T1ERHop9yrY for a change up)

7. Shrugs
1 warm up set (8-12 reps at 50-60% max)
3-4 sets of 2-6 reps at 80% max
Done.

8. Strech

Day 2 Lower Body

1. 10-20 minutes on a stationary bike, stair stepper, or ellyptical to warm up.

2. Squats
1 warm up set (8-12 reps at 50-60% max)
3-4 sets of 2-6 reps at 80% max (use a smith machine if you have no spot, or the
squat machine)

3. Deadlifts ( lower back, hamstrings )

http://stronglifts.com/how-to-deadlift-with-proper-technique/
3-4 sets of 2-6 reps at 80% max
(It's OK to use rubber weight and drop the weight after each rep)

4. Seated Leg Presses http://www.youtube.com/watch?v=U9dnM3dguLc

4 sets - warm up set, 60% weight 12 times, 70% weight 6-10 times, 80%
weight 2-8 times
(you can very your stance to target different muscles. Wide gets your groin, high gets
your butt, narrow gets your quads, etc)

5. Leg Curls (feel the gay) http://www.youtube.com/watch?v=3h6lab4GusU

6. Calf Raises - use a machine, or donkey style.

7. Abs as you see fit.

tips: Lift heavier weights at lower reps (between 2-6 reps at 70-80%of your max, 2-4
sets after 1 set of warm up at 50-60% of your max)

Less cardio. More calories. MORE PROTEIN. Protein shake before bed. Protein
shake when you wake up. And protein shake right after you work out. Gallon of
water a day. Some carbs before and after you work out will help. You don't need
your muscles to feel the burn when building mass. You're better off at having them
fail: like on your last rep, your target muscle(s) shake while you try your hardest
to push the last one out. Fine balance between this an injury so be careful and don't
be a hero. Sleep well, this is when your muscles rebuild. Limit alcohol and caffeine
and anything else that is a diuretic.

Your supplements, in order of importance are PROTEIN shakes, Creatine (right

before you work out, and can take some after), Multi-Vitamin (start of day preferably),
L Arginine (pre-work out), L-Glutamine (post work out). There are others that can be
beneficial but those are your staples. You're already taking fish oil which is great.

I had my best results on a 4 day work out. Upper body day 1, lower body day 2, rest
day 3. Upper body day 4, Lower day 5, rest weekends. Continue supplementing
even on days you don't work out. On your first two days (after you warm up into it)
find your max on each lift.

You will need a spot for these days, and most likely throughout the entire mass
building phase. (On days you don't have a spot there are machines you can use to
mimmick certain motions but you want to stay free weight as much as possible)

To find your 1 rep max, loosen up but don't use too much energy in your warm
up. Start with a weight you feel confident you can easily push without much strain
and do a quick warm up set (6-12 reps depending on how easy) and continuously
add weight to that motion to narrow it down. You need to fail on your last
rep. Sometimes you think you can't hit a certain weight and you surprise
yourself. You just gotta try. Hopefully you don't take too many attempts per
motion to narrow it down. Probably should only need to add weight 3-4 times before
you know your max. Record it for each motion, you'll need this.

Add weight weekly to your 80% max weight until you are doing your sets with your 1
time max weight. If you add weight weekly, in 2 months, you'll probably be repping
your max weight since this is your first mass building routine. Your strength gains will
be unreal this time around, and it's the only time you can be this aggressive with
adding weight.