Help with a 7 day muscle building routine?

Gaining muscle is a two step process: 1) eat more healthy food 2) strength training.

The first step in gaining muscle is to create a calorie surplus: a state in which you eat more calories than you burn. For example if you burn 2,500 calories per day, you would need to eat around 3,000-3,500 calories per day to gain weight. Your body uses that surplus of energy to build muscle. You can use the calorie calculator for help in figuring out how much energy your body needs for weight gain - http://calorieneedscalculator.com

The only reason your body will use that extra energy to build muscle is if you engage in some sort of strength training routine. Strength training is any exercise that places a load on the muscle: weights, machines, resistance bands, body weight exercises.

You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes.