@truth76 Based on your volume it's more geared towards a strength based workout. If you plan to put on mass, I'd go for 4 sets and 10 reps per movement. Throw in some isolation movements in there as well like preacher curls and cable tricep pushdowns, you could also superset cabled tricep pushdowns with bicep curls with supenation.
This is just for the workout itself, but most of your gains will be made in the kitchen. Caloric surplus, caloric surplus, and more caloric surplus. Some rough calculations shows me that you should be consuming about 2580 calories per day to maintain your weight, but for you I'd add another 300 calories onto that if you're planning to add weight, or even more. Drink whole milk instead of skim or water. During your gym visit drink water with a pre-workout powder, the really good ones have a mix of short and longform carbohydrates. Eat nuts like cashews and macadamia nuts, as they are very high in carbs. No, it is not bad to chug down a pizza. If you wanna add weight you gotta give your body the carbs, fats, and protein to build more muscle fibers and to give it enough energy storage so it doesn't need to start halting muscle growth to keep energy consumption down. Remember, muscles require a lot of energy to both build, use, and maintain. At LEAST twice your weight in kg of protein in grams, so for you that would be 144g per day. Red meat and chicken breast are fantastic sources of protein, and if you (like me) struggle to get all that solid food down, start using protein shakes to supplement.
Personally, I'm on a 1 year journey right now to put on 10kg. I started out at 65kg and I'm 185cm tall, so I'm very slim. I workout 5 times per week for about 1.5-2 hours per session of intense training, to failure on the last reps of the last set. I workout in the morning, before breakfast. I supplement using pre-workout energy shakes, creatine, ZMA, and protein shakes. I eat 4 meals per day with chicken breast, white rice, some sauce using whole milk and extra butter. The food alone gives me about 120g of protein, and the protein shake brings me up to 180g. I am horrible at eating lots of solid foods, so I'm slowly upping the amounts every 2 weeks, but training your metabolism, stomach, and appetite to consume more food takes a loooong time.
