You need to be serious about workout routines to build muscle , don’t feed into every promising program out there. And Yes it can be confusing, cause there is an overload of Info out there. Well, who can you really trust? My answer is, a Professional Trainer. Exercise programs should be designed to fit the needs for each person, a lot of that involves, your weight, your height and your body type and if you’re at the beginning stage as well. I’m going to give you a general understanding as to what the right workout routines to build muscle should include and the importance of a workout routine in order to get that muscular body you’re looking for.
Should you go for a Full Body Workout, or focus on a certain muscle group, what should you do.? I suggest you go for a full body workout that targets all muscle groups. But again you need to be careful what weight lifting training you start with. Even if you can’t go to the gym as much as you want to, you will be making most of your workout routines to build muscle, by working on every single muscle of your body. A full body work out routine must consist of one exercise per muscle group. You can do one set per exercise at around fifteen repetitions each and then increase it gradually, especially if you’re a beginner.
The exercises should focus on the abs, calves, biceps, triceps, shoulders, legs and back, you can mix it up and no need for a particular order. Compound your exercises,when you’re just starting out with workout routines to build muscle focus on adding strength and muscle mass before anything else.
To compound these exercises you can work up several number of muscle groups in one go. That’s how you get most out of your weight training program. 
These techniques will help you increase your size and strength faster and will burn more fat in the process and time. You need to recover and regenerate don’t exercise every single day, as you don’t want to stress your body, or worse cause injuries. Lift weights 3 to 4 times a week. Take it slow at first, until you’re getting more advanced. You need to rest your muscle and they will grow bigger, if you do that. Get some rest and sleep. also drink lot’s of water and have (stay away from soft drinks) nutritional meals, that will help with your muscle recovery. Hit your muscles every 72 hours per week, perform 2 upper workouts and 2 lower workouts.
Try to eat at least 5 to 7 times a day a balanced meal that consist of healthy carbs, protein and healthy fats. so ideally you should take 45% of carbohydrates, then 35% proteins and the remaining 20% healthy fats.
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Break up your workouts so you workout different body parts on different days.
Mon – Chest
Tues – Abs
Wed – Back
Thurs – Legs
Fri – Arms
This is just an example. Make sure if you do chest, back, and arms on different days, you do them every other day like I showed in the example. This is because those body parts use each other and you need them to be full of energy next time you workout.
This brings me to my next point, rest. Muscles need at least 48 hours of rest between workout sessions. Remember, its during the resting period that your muscles grow, so don’t compromise it.
Here are some exercises for different body parts:
Chest – bench press, flys
Abs – crunch, hip raise
Back – rows, pulldowns
Legs – squat, calf raise
Arms – hammer curls, dumbbell triceps extension
You can find alot more exercises and how to correctly perform them at bodybuilding.com
Get at least 1g of protein of pound of body weight. Ex. you weigh 150lbs so you get 150g of protein a day. Eat a decent amount of carbs and fats too. Eat 5 or 6 small meals instead of 3 big ones.
Good luck!
Total gyms are great for toning but if you want to put on mass you should invest in some free weight. If thats all you got to work with try and get some protein and creatine if your not taking them already it should def help put some wt on
Look at sprinters and then look at marathon runners. There is a reason why their body types are different and it is not just genetics. You need to make a choice as to what type of body you want. If you run every day, you will never bulk up like a sprinter. If you are that dedicated to running, then you can still put on a few pounds of lean muscle mass. I would suggest not doing heavy weightlifting until you are 17 or 18. For now, push-ups and pull-ups will be plenty to increase size and strength. Eat a lot more calories than you normally do. Eat healthy and cut out the junk food and simple sugars, especially if you only have the summer to gain muscle. Get 8 hours of sleep every night. If you are dedicated, you will be able to do it. If you decide to run, you will probably only gain about 5 to 10 lbs. over the summer if you are eating enough and working out. Your body needs about 48 hours to rebuild the muscle in order to get growth. So, I suggest doing push-ups one day and pull-ups the next day.
5 days a week is like a body builders routein. Most people work out 3 days a week so the muscles can heal in between work outs.
If you want to do 5 days a week, I would work out on the week days and then take the week ends off for healing time.
Monday: maybe bicepts, tricepts, and shoulders.
Tuesday: maybe work the legs and calves.
Wednesday: maybe chest press and other chest work outs.
Thursday: maybe back, neck and lower arms.
Friday: ab work outs, pushups
REPEAT THE PROSSES
Seriosly, I would never due that for a beginner.
Just start slowly working out maybe arms on Mondays and Thursdays, legs on Thuesday (you should go for runs to build up your legs, and ride your bike), and a little chest on Wednesdays. If thats to much for you, just work out the muscles you want most two or three times a week.
I’m not a big muscle guy eather, but know a little about when to work out. Just try to work out once and a while and drink protein drinks. I’m slowly getting bigger that way. Try doing wrestling or football in school. I’m sure you will get bigger that way. I did wrestling and got stronger. I’m 17, about 6 foot, and weigh around 140 pounds. I’m thin and plane on getting more muscle during the summer.
Go buy the "Vince Del Monte, No Nonsense Muscle Building Program it is jammed packed and it works."
It’s a great program that will tell you every thing you need to know about muscles and bodybuilding.
best answer