Over this time i gained only about 10 pounds but thats pure mass i dropped from 23% body fat to around 13-15% i now weigh about 180 im trying to put on about another 10 lb before i start cutting due to high food consumption i think it would be wise to just keep the fat i have untill im at the weight i want then cut
My program was just what i felt worked its something like this
Day 1 chest: Incline bench 3x6
Normal Bench 3x6
Decline Bench 3x6
Incline Barbells 3x6-8
Barbell flys 3x6-8
Barbell bench flat 3x6-8
Then finish with maybe row machine or cables
Day 2 Arms:
Curls 3x10
ez bar curls 3x6-8
Flat bar curls 3x6-8
skull crushers 3x6-8
im not sure of the names of the last 3 but a friend showed me
Then finish with pull ups
Day 3: Back legs