I am currently on a 4 day split routine. Right now I am 67kg but had no muscle whatsoever before starting. Before starting I was around 52kg or something

I rarely ever have a spotter so I had to modify a few things, also I go 1hr MAX so its always high intensity.

Monday: (Back and Bi's)
Tuesday: (Chest and Tri's)
Wednesday: (Shoulders)
Thursday: (Legs)
Friday: Rest
Saturday: Repeat

Routines go as such

*Back and Bi's*
Wide grip Military Pullups 12x3
Close grip Chinups 12x3
Compound row 8x3 (currently 150kg)
Preacher Curls 8x3 (currently 20kg dumbells though instead of Ez-curl bar)
and either one of the two below because I'm really fucked by the end of it
Concentration Curls 8x3 (currently like 17.5kg but that's also because im fatigued at that point)
Barbell Curls 8x3 (currently 35kg all up)

*Chest and Tri's*
Flat Bench Dumbells 8x3 (currently 27.5kg dumbells)
Incline Bench Machine 8x3 (45kg I think)
Chest Fly's 8x3 (currently 17.5 to 20kg dumbells)
Skullcrushers 8x3 (currently 27.5kg all up, although haven't increased it in a while so will increase weight soon)
Tri Extensions 8x3 (currently 22.5kg dumbell)
Tri Pushdown 8x3 (currently 88 to 91kg)
Parallel dips 30x5

*Shoulders*
Shoulder press 8x3 (currently 50kg I think)
Front plate raises 8x3 (currently 25kg)
Cuban Curls 10x3 (currently on 12.5kg dumbells since your not supposed to go heavy with this exercise, and I can see why)
Rear Delt Fly's 8x3 (currently on 60kg)
Shoulder Shrugs 8x4 (currently on 45kg dumbells)

*Legs* (I hurt my middle and lower back immensely during a sport game so I have to ease the pressure on the back on squat weight)
ATG Squats 8x3 (currently 60kg)
Parallel Squats 20x3 (currently 50kg)
Leg Extensions 8x3 (currently 101kg)
Lunges 8x3 (currently 20kg dumbells)
Calf Raises 20x3 (currently 110kg)



Actually I just found a picture of my body before I started, and holy shit..

Rarely ever hit abs because I'm a very low bf% anyways and I have really strong abs anyway, well and pullups and chinups do the abs as well

but when I do throw an ab day in there it goes as such

*Abs and Obliques*
Weighted incline situps 15x4 (I hold 25kg free weights on the chest)
Side plate bends 15x4 (20kg free weights)
Alternate Heel Touchers 50x3
Hanging Leg Raises 8x5 (although going to buy a belt where I can attach free weights to make harder)
Stomach Vacuum, 10 in total

And yeah thats my current workout routine pretty much exercise for exercise as how I would go through it. Occasionally I throw in Supersets instead to shock the body

I also somewhat have before and after pictures somewhere, just have to find them..

I would like to see said pics

I'm your stereotyped typical Ectomorph (long limbs, long and thin muscles rather than normal, thin frame, tall ect)
Also its harder for a tall person to fill out their muscle frame lol just remember that hahaha

Thankfully I took a picture as I was starting out, I'm glad I did now



^ When I was starting out, no pecs or muscles/definition whatsoever as you can see, no shoulders, definitely no bi's or tri's either, I'm basically one giant ruler being straight up and down.



^ A back shot about 5 months in roughly, developing back muscles with lats and rhomboids coming out. Still lacking bi's and shoulders at this point but better then I started.



^ Taken not that long ago, tri's have come a long way since starting and showing excellent definition. Chest has come out more as my chest when starting was as flat as cardboard so getting a good shape (although I need to focus on my upper chest a bit more). Shoulder muscles getting good definition into them now. Abs are no longer "skinny abs" (although you probably can't see in this picture I have an 8 pack and serratus anterior muscles showing well now)

good stuff man, defs see a noticable difference in the pics. how was your sesh today?

cheers man

ehh it was ok, I wasn't really enthused to do it cos I had no ipod there hahaha I was mainly focusing on my lower abs today so I tried to hit them pretty hard

not a bad program, you should probably split it up chest and tris into a different day so u can smash each muscle harder