Can someone help me come up with a good mass building routine?

[Rookie]

I am not satisfied with the results (if any) from my current routine.

I need a new routine. (for bulking)

Dont tell me to hit the search button or anytyhing like that. I dont want to read articles, I want to have an interactive thread that will help me set up the ultimate routine. (That's what this forum is for.)

And please be specific. List each excercise for each day.

I would appreciate any help from you guys.

[ja2001x]

Mon - Chest/Back
Bent Over Rows
Chins (wide or close)
Deadlifts
Incline DB Bench
Falt DB Bench
Dips

Wed - Legs
Leg Curls
Stiff legged deadlifts
Leg extensions
Squats
Standing calf raises
seated calf raises

Fri - Arms/Shoulders
Side Laterals
Military Press
Barbell Curls
Incline DB Curls
Bench dips
closegrip bench

All excersizes do 1-2 sets of 6-8 reps, hitting near failure on every set. Go slow motion, 2 up, 4 down movements and DONT CHEAT. Use very very strict form. Utilize your recovery time.

[Stez]

This program was sent to me by amusclehead who's made some massive gains (80pounds):

Well, they keys

1)diet(Gota have a BIG bulking diet)
2) training(See below)
3) sleep-> i got about 8-10hrs./day. Lots of sleep is necessary for recovery

as for supps, i never used them, so i don't talk about them since i wouldnt' know what to say. only now, after 6yrs. of lifting, am i using a bit of whey powder post workout.

You should try to lift for no more than 40minutes. Make every minute you have lifting count. Keep the reps low, in the 4-6range, and do no more than 10sets(i usually do 8-10sets TOTAL/day). Here's a samply of my routine, to give you an idea. Feel free to change stuff around, just don't add anything, because then you'll be training for well more than 40minutes. Focus on the heavy, compound lifts and you'll get big in no time. (nb: some people say 1hr. max, but that's if you're doing 2bodyparts/day. since this is 1/day, stick with 30-40minutes as your target)

M-chest
flat bench
incline db press
flat or incline(Rotate) flyes

t-bicep
bb curl
standing, palms-facing forward, db curl
seated, palms-facing forward, db curl
hammer curls

w-legs/shoulder
(this is the hardest day of them all, don't wuss out and say cut out deadlifting or squatting. Just grin and suffer through it. Squatting+deading on the same day is hard, but gives good rewards)
squat
deadlift
laterals
stiff-leg deadlift
military press

r-tricep
close-grip(8-10'') bench press
skull-crushers
cable pressdowns(i prefer using a straight bar)
dips(parallel bar dips)

f-upper back(lats)
wide-grip pullups
bent-over rows
cable rows
lat pulldowns

Here's what I used to eat when i bulked from 125-210. It's a lot, and at first you might no tbe able to eat it all, but that's okay. Try to eat as much as you can and slowly include more. Try to eat every 2-3hrs. or so, rather than 3large meals/day.
you probably don't need to eat as much as i had to, my metabolism was serious fast, so i had to eat more than normal when bulking

6am)
1 can tuna
1 bowl of shreddies
1 cup of yogurt

7am)
1 slize of home-made pizza(~600calories)
1 chicken breast
rice
mixed bean salad(lots of protein)

9am)
1pd. of steak
3 turkey sandwhiches

12pm)
3 Harvey's Hamburgers
1 large fry

2pm)
8tbsp. of peanut butter
3turke sandwhihs

4:30pm)
Bagel

5:30pm)
1/2 bulking shake(~500-600 calories)

7pm)
1pd. of steak
rice
potatoes
mixed bean salad
ceasar salad

8pm)
lift

9pm)
protein bar
1 tuna

10pm)
1/2 bulking shake(contains a hella lot of cottage cheese, and remember, cottage cheese before bed time dissolves + absorbs slower, so you get more out of it, imo)


my bulking shake consisted of:
2cups of ice cream
2cups of yogurt 2%
2 cups of cottage cheese 2%
20oz. of milk
frozen berries(rasp., straw, black, blue)
flax seed oil
flax seeds
whey powder


I'm on this at the moment. Still too early to see how well it works for me personally. Hope it helps.