bottom line is my gf is tiny, with no muscle in her upper body. Her legs aren't bad, but the upper body definitely needs some muscle to it. She's 5'8 110lbs. Picture your typical cross-country runner. She wants to put on some good mass, and right now, I have her doing something along the lines of: Day 1: Chest/Tri/Shoulders Barbell Bench: 1x8(warmup), 4x6 Tri Pushdown/DB Skullcrusher (alternate): 3x8 DB Shoulder Press: 3x8 Incline DB bench: 2x8 DB raises (side/front): 2 supersets of 8 each Dips to finish off...she's spent here, so basically do what she can, while attempting 3 sets of 8...has to be assisted for now Day 2: Back/Biceps Deadlift: 1x8(warmup), 1x6, 3x4 working BB Curl: 3x8 Pulldown/Pullups: 3x8 Hammer Curl: 2x6-8 Pivot-bar Row: 2x6-8 Day 3: Off Day 4: Legs/Abs Squats: 1x8 (warmup), 4x6 working sets ...then she does a few machines for legs...not sure what all it was, but she said that she did 2x8 on each one...I think she did the hip machine, Extension, and finished with leg press Leg Raises with someone pushing down as they come up 3x15 Crunches on exercise ball 3x15 weighted cable crunches 3x15 Weighted bends 3x12 Day 5: Off How does this look? Probably terrible.