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Anonymous File :-(, x)
You can go from skinny to this in less than a month with a good gym and proper technique.
Tips: Get a bar (long ones) and a spotting partner. If you do weight that you know you can't handle, but try as hard as you can anyway, doing only a few reps will build you up quickly. Once you're done with those few reps, let those muscles relax and move onto different parts of the body, legs for example from torso.
Alternating and returning to the gym on a daily basis for an hour-long work out and a lap of running should be just fine. You really do have to keep pushing your limits just a bit higher. Once you're able to bench the weight 8 times without stopping, put on another five pounds. Continue.
Keep in mind that you the better you warm up before you exercise, the more growth you can expect. Always do solo-arm work last because practically all torso work requires it. If you want to buil up laterals (The muscles on your back that help your arms move forward) You should do a lot of whole-body lifting on stands like the one in this picture.
Always bring a partner who wants to stay for an hour or so. It'll help you commit and they can push you to go further than you would alone.
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