Ok sure...... I'm a wrestler and up to this point in time that I have done definition workouts, but I would now like to gain a large amount of mass. I weigh around 147 lbs. and would like to weigh some where from 170 lbs. to 190 lbs. these are the workouts I do during my three days of lifting.

monday
bench - pyramid starting at 135 5 lbs intergoals
standing curls - 30 -10//35 -10
butterfly machine - 70 -10//80 -10
incline butterflies - 30 -10//35 -10
wide-grip pull-up - 2 sets till failure
tricep curls - 40 -10// 45 -10
incline bench - 115 -6//115 -6//115 -6
tricep extentions - 35 - 10//45 -10

outa time i will post other days at a later date