I have always had a very hard time making progress in the gym, and could never stick with it. My natural weight when fit/lean is probably 155-160 (runners build), so I am naturally pretty skinny. I have always been strong and athletic, but never really looked it...

In the last two months I have made some pretty good progress. It feels pretty good. I thought I might share my routine, and see if anyone could offer any suggestions for improving what has already proven to be a pretty effective routine. (I will add dead lifts when I feel my jacked up back is ready...so you dont need to go there...)

Background: 5-10", 31 YRS, Currently about 172-174# at 12-14% BF. Was 158# two months ago at about the same BF, so I have seen some good results. Natural for at least 1.5 years more...

Day 1: Chest & Shoulders
Flat Bench (DB or Barbell)
Incline Bench (DB or Barbell)
**Cable Crossovers
DB Shoulder Press
Side Laterals
**Delt Machine

Day 2: Back
Hammer Strength Lat Pull Down
**Std Lat Pull Down
Hammer Strength Seated Rows
**Std Seated Row
Shrugs
**Bent over DB shrugs
DB toe touch (rehab for old lower back tear)

Day 3: Rest

Day 4: Arms
Preacher Curls
Standing Straight Bar Curls
**Seated/Incline Hammer Curls
Side/Overhead Tricep DB extentions
Tricep Cable Pushdowns
**Tricep Machine
Wrist Curls

Day 5: Legs
Squats or Incline Leg Press
**Leg Extensions or Front Squats
Leg Curls
Calf Raises

Day 6, 7: Rest

Other Excercises: ABS and Rotator Cuff stuff 2 x per week. I fit it in when I feel like it, etc.

Reps:
2 sets warmup for every excercise (except Drop Sets) at 50-60% of heavy weight.

After warm-up my first set is heaviest. For subsequent sets I drop the weight a little to FAIL in the same rep range. Every set to FAIL.

I also change around excercises sometimes. I might to DB kickbacks instead of cable pushdowns or Decline instead of flat, etc.

Weeks 1-2: Weight to give 9-12 Reps, 3X
Weeks 3-4: Weight to give 4-7 Reps, 3X
Weeks 5-6: Weight to give 9-12 Reps, 4X
Weeks 7-8: Weight to give 4-7 Reps, 5X
The last 2 weeks are hell. Then start over.

When I break out of a rep range on 1st set, I up the weight next time.

** = Triple or Quadruple Drop Set with light
weight (15-25 Reps on 1st set) for final burn.

Diet: 6-7 meals per day. 60%Carb/40 Pro. I dont stress to much about fat, but I eat clean. I up the simple carbs alot before and after workout. I avoid carbs late in evening.

In doing on complete 8 week training cycle, heres what I gained:
+15# +1" on both arms. +1.5" on quads. About +1.5" on chest. Best development has been quads and back. Arms are lagging though people at work joke that I must be juicing.

I was actually up to about 177-178 three weeks ago, but dropped leg work to train for a bicycle time trial. I also have a hard time sticking to the diet as I travel for my job. Most of my gains came in a 3-4 week period when I worked out exactly as above and hit my diet to a "t". (Oh yeah...3250 Calories per day)

Any input is appreciated.