Can some1 help me with GYM

hey guys im 18 now, im putting on good weight, and im like 185cm's tall, i just joined a gym and they didnt give me a mass building program, and i was wondering if someone here can help me with it. I need a mass building program that will last about 12 months, i am looking for a whole upper body routine that goes for 6-7 days per week.

AND dw about my diet l0l, i eat what a bodybuilder eats, 1 whole chicken, a large bowl of rice, pasta, meat, and heaps of other stuff everyday and i also take protien shakes.

I cant afford to pay $60 for a routine from the gym so can someone here please help me.

heres a example of what it can look like:
Monday - biceps and triceps and list like 3 difference excersies i can do
and so on until the whole week.

 

Heavier weight, less repetitions.

A main thing you want to work on at the gym is every-time you go .. make sure you work 1 big and 1 small muscle.. at the minimum (e.g. pectoralis major and deltoids) . Also try to work to corresponding muscles... e.g. Bis and tris, or gastronemius and anterior tibialis.

 

hmm this is what i normally do

ALWAYS STRETCH! i normally use a 10lb dumbell and i stretch my upperbody with it.

this is what i do everyday in the gym and im never too sore the next day to work out.
-bench 2 sets of 75% ur max 5 reps (ie: if u max at 200 then do like 150)
- bicep, go up and down the rack in 10 lb increments. start from 10 lb, and do 10 sets. dont take a break until u go up to 30 and go back down to 10.
-shoulders, repeat process the same as biceps but, do in 15 lb increments and do 7 reps. start from 15 up to 45s and down, dont rest inbetween.
-traps, just do shoulder shrugs, like 2 sets of them with like 80s.
-triceps, use a pulldown machine. do 70% of ur max and do it 8 reps. DONT REST, immediatly cut that weight in half and do 15 reps.
-back muscles, do the benchbar pulldown machine. just do it 2 sets of 75% your max with 7 reps.

thats my workout, hope it helps
its a little bit sloppy but i think u will get it.

 

If you're a beginner to bodybuilding I strongly suggest the program Starting Strength. It's a program based on the 3 main compound lifts.. bench press, squat, and deadlift. These 3 compound lifts alone will provide you with the full body workout you need. Follow the workout precisely to make sure your body is getting enough rest. Also the good thing about this program is that your strength will increase dramatically.

Are you really eating like a bodybuilder? It sounds like you want to bulk (gain weight), but are you doing it in a way that you aren't gaining too much fat?

And are you getting your macros in? Taking a multi vitamin?

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