need help adding on mass

[weight_lifter04]

wanting to start bulking up. currently at 158lbs, standing 6'1. let me know what you guys think. thanks.

3 sets of 4-6 hard reps

Mon: Chest/shoulder/tri
Incline DB press
Flat BB press
Military press
Side lateral- Sit Down and Lift DBs up to sides
Dips
Flyes

Tue: off

Wen: Back/bi
Stiff Arm Push Down
Bent-over row
Deadlift
BB curl
Hammer Curl
Preacher Curl

Thu: off

Fri: Legs/abs
Squat
Leg Lever
Bicycles
Ab Roller
Weighted Situps
Leg Curls

Weekend: off

3,000 calories daily
150-200 grams of protein daily
supplementing with creatine, 5 grams on non-workout days and 5 grams after workout on
active days
drinking 16oz of water every two hours through the entire day

[musclemidget]

Originally posted by weight_lifter04

3 sets of 4-6 hard reps

good here

Originally posted by weight_lifter04
Mon: Chest/shoulder/tri
Incline DB press
Flat BB press
Military press
Side lateral- Sit Down and Lift DBs up to sides
Dips
Flyes

lose the flyes. through in decline bench. do overhead db press instead of lateral raises.

Originally posted by weight_lifter04
Wen: Back/bi
Stiff Arm Push Down
Bent-over row
Deadlift
BB curl
Hammer Curl
Preacher Curl

chins/pullups are a must.

Originally posted by weight_lifter04
Fri: Legs/abs
Squat
Leg Lever
Bicycles
Ab Roller
Weighted Situps
Leg Curls

aba roller for bulking???? try some other core exercise. try straight legged deadlifts for hammies instead of leg curls.

[weight_lifter04]

great!

thanks for the help, i really appreciate it!