heres what i feel you should imo........
stick to compound movements if you want to get big.. e.g squats deadlifts military presses rows bench pressing and barbell rows...
now obviously this would be too much to do in one workout therefore i think the workout which would work best for bulking is called bill star's madcow 5 by 5
http://www.geocities.com/elitemadcow...Linear_5x5.htm
theres a link to the program its for intermediates/ beginners and it will greatly benefit you as it has done to all the people who have used it and i tend on using this also in the very near future. ATM im cutting so my workout is a bit different.
supplements you should try out is prolab creatine very good creatine mono's possibly the best on the market. glutamine isnt really necessary when you a are bulking is what i have been told and in retrospect adds a bit of fat when bulking.
in terms of protein met rx prolab optimum whey would be good, if you are really skinny then a weight gainer would be good otherwise theres too much sugar in that stuff. Cardio should still be preformed when bulking unless you are a hard gaining ectomorph.
your aim a day should be too eat roughly 3500-4000 calories a day which would be consisting of around 200g of protein a day. calories are very easy to count:
1g of protein = 4 calories
1g of carb = 4 calories
1g of fat= 9 calories
in a day your diet should be consisting of :
eggs
fish
chicken
sweet potatoes
pasta
brown rice
milk
nuts
fruit
veg
cottage cheese
protein shakes
and about 2 gallons of water a day
if you preform this for 3 months you'll see significant gains in muscle developments along with strength gains.
also to get your chest and arms bigger, working on back and legs is vitally important, legs is where the glygogen stores are and when working on your legs you release these glygogen stores, which your body is able to use, also working on legs is a natural way to increase testosterone levels, which means increase in muscle growth.
good luck.
