can someone reccomend a workot routine

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speedped79

0
im 6,3 like 145 lbs can someone give me a good workout routine to bulk up. i have a marcy machine i think its a 3001 or something like that it has the shoulder thing a benchpress ,curl pull down bar, leg lift and i have afree weights and 10 lb dumbbells. i usually do 3 sets of 10 crunches with 40 lbs on my chest. 3 sets of 5 benchpress with 110lbs and liike 3 sets of pull downs and the shoulder thing and i tone up but dont bulk up can someone make me a workout schedule to follow please!! i need to get fatter.

thanks
 
i dont know if the 5x5 is good if he is a beginner
If you are a beginner, i would do 3x12 or something like that instead of 5x5
 
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