Okay let's get this started.

Training program will be the 6x6 program courtesy of HM:

Monday - Chest & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6
Ab Machine Crunch, 6 x 6

Tuesday - Back & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6

Wednesday - Arms & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Barbell Curls, 6 sets x 6 reps
Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6
Dips, 6 x 6
Leg Raises, 6 x 6

Thursday - Cardio Only

Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.

Friday - Legs & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Squats, 6 sets x 6 reps
Leg Press, 6 x 6
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6

Saturday - Shoulders, Traps, & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6

Sunday

Off. (Don't even do cardio!)

Current gear will be none, since I'm having surgery in Feb, hopefully after surgery il start some test prop and oral winny.

I'll post my diet later today, got to get to work, my goal is lean bulk.

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Abs on a skinny dude is like boobs on a fat chick