I am going like this: (the weights that i am doing with vary from day to day, depending how i feel)
I am doing all exercises i posted, i go like this 14 – 14 – 12 – 12 – 10 – 10 – 8 – 8 – 6 – 6 (sometimes i skip the 8 - 8, depending how lazy i am that day or how tired i am.)
When i am done doing all the exercises below with 14 reps i rest like 1-2 min and start doing again, doing another 14 and so on until the last 6.
Biceps - Dumbbell Curls
Triceps - Bench Dips
Forearms - Wrist Curls
Deltoid - Lateral Dumbbell Side Raises
Pectoralis major - Push up’s
Neck - lying face down plate neck resistance
Trapezius - Barbell shurgs
Latissimus dorsi - dumbbell pullover
Rhomboid major - Dumbbell Bent-over Row
rectus abdominis - rotating sit up’s with weights (left - right - middle :all three count as 1 rep)
external oblique - dumbbell side bends
Monday: Running ~ 7-8km
Tuesday: The schedule i posted
Wednesday: Running ~ 7-8km
Thursday: The schedule i posted
Friday: Running ~ 7-8km
Saturday: The schedule i posted
Sunday: Nothing
I am 190cm and weigh ~80kg, i am trying to gain like 10kg.