I recently lost about 15 lbs this past summer b/c I stopped working out for a couple of months. I weighed 185 before and now I'm around 170. I need to gain more mass and would like to eventually get up to 200 like I had planned to do before I stopped working out. I started back up again 3 weeks ago. My workout is as follows:
Monday: Chest, Triceps, Legs
Chest - flat bench (barbell)12x10x8x6, incline bench (barbell)8x8x6, decline bench (barbell)8x8x6, barbell overhead pull 10x8x8
Triceps - skull crusher 8x8x6, lying triceps extension 8x8x6, dumbbell kickback 10x8x8
Legs - squat 12(warmup)x10x8x6, stationary lunges 10x8x6, extensions 10x8x8, curls 10x8x8, seated calf raise 12x12x12, ankle flexion 12x12x12
Tuesday: Shoulders, Back, Biceps
Shoulders: military press (dumbbell) 10x8x6, front raise (dumbbell) 10x10x8, side raise (dumbbell) 10x10x8, shrug (dumbell) 12x10x8
Back: roman deadlift 10x8x6, wide grip pulldown 10x8x8, seated row 10x8x8, toe touch 10x10x10
Biceps: wide grip barbell curl 10x8x6, alternating dumbbell curl 10x8x8, hammer curl 10x8x8
Thursday: Chest, Triceps, Legs
Chest: flat bench (dumbbell) 10x8x6, incline bench (dumbbell) 8x8x6, bent arm pullover (dumbbell) 10x8x8, dumbbell flys 10x8x8
Triceps: weighted dip w/ dumbbell 10x8x8, seated overhead extension (dumbbell) 10x8x8, cable pushdown 10x8x8, cable pulldown 10x8x8
Legs: deadlift 10x8x6, lateral squat 10x8x8, leg abductor 10x10x10, leg adductor 10x10x10, standing kickback 10x10x10, standing calf raise 15x15x15
Friday: Shoulders, Back, Biceps
Shoulders: behind neck barbell press 10x8x6, barbell upright row 10x8x8, bent over lateral raise (dumbbell) 10x8x8, standing cable cross 10x8x8
Back: pullup 3 sets till burnout, wide grip row 10x8x8, one arm dumbbell row 10x8x8, good mornings 12x10x10
Biceps: incline dumbbell curl 10x8x8, close grip barbell curl 10x8x8, reverse barbell curl 10x8x8
Obviously my off days are wednesday, saturday, and sunday. Feel free to make any changes to this to help me out here. Thanks.