Fez

My program was adapted from here, which contains a lot of great information on bulking up.

Outline:|

Day 1: Chest/Triceps
Day 2: Legs/calves
Day 3: cardio/abs
Day 4: Back/Biceps/forearms
Day 5: cardio/abs
Day 6: Shoulders/traps
Day 7: OFF or cardio/abs

Day 1: Chest/Triceps

Flat bench press:
warm up 2 x 10-12 @ 50%
3×6-10

Incline bench (30 degress):
3×6-10

Incline DB Flys (30 degress):
3×8

Bench dips:
3×8-10 @ obw
DB Tricept extension:
3×6-8

Day 2: Legs/calves

Full Squats:
warm up 2 sets @ 50%
3×6-8

Straight leg dead lifts:
2x 6-8

Leg Extensions:
3 x 8

legg curls:
3×6-8

Single Leg standing calf raises:
3×10

Day 3: cardio/abs

20mins HITT bike

Day 4: Back/Biceps/forearms

pull-ups:
warmup 2 sets @ 50%
3×8

one arm dumb bell row:
4×8

standing bar bell curls:
3×6-8

DB concentration curl:
3×8
DB reverse wrist curls:
2×10

Day 5: cardio/abs

20mins HITT bike

Day 6: Shoulders/traps

Military press:
- warm up 2 sets @ 50%
3×6-8

Lat Pull downs:
3×8

Side lateral raises:
3×6-8

DB shrugs:
3×10

Day 7: OFF