My goal is quite simple, get bigger and stronger. I have already gained 45lbs but im still skinny.[/quote]
Very cool progress so far, man. Keep it up.
Barbell Shoulder Press
Dumbbell Lateral Raises
Incline Dumbbell Bench
Triceps Extensions cable (rope)
Barbell Bent Over Rows
Supinated grip Chin Ups
Barbell Upright Rows
Cable Curls [/quote]
You seem to ignore leg training… which means you need to focus on leg training, among other things.
I’d look into a basic upper/lower split instead of push/pull. That’ll give your legs the attention they’ve been lacking the last few months, and it’ll force you to focus on a handful of basic lifts.
At your current size, you do not need to train biceps more intensely than you train legs, but that’s exactly what you’ve been doing for at least the last few months (based on your recent program).
A) Squat 5x4-6
B) Romanian deadlift 3x8-10
C) Dumbbell lunge 3x8-10
D1) Standing calf raise 2x10-12
D2) Random ab exercise 2x10-12
A) Hang clean and press 4x2-4
B) Reverse-grip pulldown 4x6-10
C) Low incline dumbbell press 4x8-10
D) Bent dumbbell flye 3x10-12
A) Deadlift 5x3-5
B) Leg press 3x8-10
C) Leg curl 3x10-12
D) Seated calf raise 2x10-12
A) Incline bench press 4x5-8
B) Cable row 4x8-12
C) Standing dumbbell shoulder press 3x8-10
D1) Random biceps exercise 3x6-10
D2) Random triceps exercise 3x8-10