Upper body Day

lower body Day

Mind as well just say i do db curls and bench press everyday

okay maybe i should start over and give more background.

i'm 28 years old, 5'9" and weigh 141 lb. i have been this way pretty much since puberty, staying in the 132-148 lb range, though i've never had a workout regimen that has lasted more than 2 months. this is due mainly to life schedule.

i used to be very athletic, always the kid in high school who was good at sports. team captain for soccer and tennis. also love playing ultimate, volleyball.

however i'm 28 now and i've been on a downtrend since starting college, play sports pretty sporadically and don't get much exercise in.

my goal is to build bulk. i don't need to be huge or look like a model, i just want to fill out my clothes some more.

what is the best way to do this? i am trying hard to understand the terms you guys are using but the general sense i get is that the exercises im choosing isolate too much, that i'm doing them too often for building bulk, and that i should be paying more attention to diet rather than just doing a lot of exercises?

sorry for the ignorance. appreciate everything you guys have offered so far.

This post was edited by ishr on Feb 8 2016 03:58pm

Deadlifts are so unnecessary , especially for someone who is just beginning. Unless you're planning on competing you're better off sticking to pulls up , Bent over rows and yates rows.

If you are serious:
Stick to compound exercises, learn how to squat and bench press, do pullups. If you are not familiar with lifting then you might consider leaving deadlifts as for now.
Half of your weekend plan is curls, that's not the way to go mate.
Don't skip legs
If you wanna build muscle diet is like ~60% of the total result for a total newbie.
Start watching what you eat, take a notebook and write down what you eat/drink and approximate amount. Then re-read it after a week or post here.

back and leg mayne