Alright since you've gradutated to having some basic core strength, I'm giving you a workout that you can replace one of your two core workouts with during the week.
This is going to be called "Superset Madness". Why? You guessed it because it's all supersets. You said you want to get bigger. Well you're going to have to increase your intensity to get that growth hormone going.
Warm Up:(2 sets, Holds are for 30 secs)
Back Extensions/Plank
Side Bends/Side Bridge
Pull-Up Bar Hangs/Pushups
The Monsters:(3 sets)
Lat Pulldowns/Straight Arm Pulldowns
Dumbell Bench/Dumbell Bent Rows
Gorilla Press/Barbell Upright Rows
Dumbell Deadlift/Dumbell Shrugs
Leg Extensions/Leg Curls
For Your Arms!:(3 sets)
Incline Hammercurls/Incline twist curls
Close Grip Bench/Tricep Pullovers
That's it. If you don't feel like you've gone through 12 rounds with Rocky Balboa by now, I recommend finishing out by doing 20 body weight lunges, 20 body weight split squats, and then hitting the stairclimber till you fall off.
VERY IMPORTANT THINGS TO REMEMBER CHRIS:
#1. You need to eat more calories than you can burn to gain weight.
#2. More protein, less sugar.
#3. More sleep. Growth hormone is released for 20 mins after you workout and while you sleep. The vast majority of it is in your sleep.
#4. Higher intensity = More growth hormone. So push it till you it makes you a little sick. If you're feeling comfortable you aren't going to make progress.
#5. Plan your meals ahead of time.
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