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I want mass and to gain weght
Day 1
Back and Biceps: Dead lifts, pull downs, Bent over rows. Preacher curls, hammer curls, reverse curls [some sqauts for the hell of it]

Day 2
Chest and Triceps: Decline, incline, and flat bench, Cable cross overs. cable push downs. dips and skull crushers. [Some shrugs for the hell of it]

Day 3
Legs and Biceps: Squats, calve raises, leg extentions, seated hamstring curls.
Preacher curls, hammer curls, reverse curls [Some deadlifts for the hell of it]

Day 4
Shoulders and triceps: Military press, front and side arm raises, shrugs. cable push downs, dips and skull crushers


After day 4 I start over at day 1 . I take 1 day off a week.
i gain around 3-5 pounds a month. suggestions welcome.

Before we can make suggestions we need more info such as weight, reps, number of sets. Then we can make more appropriate suggestions.

Just at a quick look (need sets and reps...more info) but you are over training your arms.

Most important for size would be. Squat, deadlift, bench press, Rows and Presses. Your arms would only have to be trained once a week for about 6-8 sets.

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im 160lbs, i do 3 set of 6-8

+1 to overtraining arms. So many people make that mistake. When I started training arms ONCE a week doing only 3 set of BB Curls is when I saw the best results.

Yup, that's all I'm doing per week is 3 sets of bis. And 3 sets of tris.

Troy

Cut back on the arms to no more than 3 sets for bi's/tri's once per week. Keep them heavy but you are already getting enough from other upper-body workouts to get your arms to grow.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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overtraining......