Hello and welcome,
As far as helping you out you are going to have to give more details.
Write down anything you can think of, stats, diet, work out, everything and I am sure many ppl will help ya out. But you have to help us help you.
Also, the first thing you should do is read up on as many of the old articles as you can.
As a rough estimate on my part of your w/o from what you wrote. I would just like to say base it on the big compound movements. It is not a good sign when you say I do bench and Bi curls and stuff and then ask what you can do to progress in the gym. There should have been I do bench, squats, deads, rows, chins, etc. What else can I do?
Read up, get you info together and come on back.