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looks good to me similar to a workout I use to do, you might find it better to do DB rows earlier in the workout so you are fresher and can use more weight and change DB pullover to the standing...

If your not gaining weight up your carbs make sure there complex carbs aswell,

and if you dont have much time focus on one muscle each day:

1. chest
2. back
3. shouders
4. legs
5. arms/abs

You proberly eat something good and it gave you the energy and strength to do 19reps on that day and the other times you proberly weren't eating as good on those days, diet is key to making progress...

If your a beginner there is no need to hit any muscles twice a week your biceps will grow if you train them once a week just dont do too much work on them they are only small muscles.

How about

Chest
Legs
Shoulders
off
Back
Abs/Arms

Back and legs are the biggest muscles on your body training them together would be very demanding I would not recommned it.

how about:

Back/biceps
Quads/hamstrings/abs
shoulder/triceps...

Cross Body hammer curls (same as hammer curls but lift the dumbell across your body to the top of your chest) and reverse grip curls.

These are good exercises for the muscle inbetween your triceps...

I train alone and struggle with pushing my self to failure becuase I lack confidence without a spotter and dont won't the bar stuck on my chest but over time I've beacme more confident and just go...

I dont agree don't matter what weight your pushing extending a set with a drop set is going to be effective.

I dont remember saying it was a fact I thought I just gave my opinion?

I'm just saying what worked for me.

Pull ups are a great exercise for gains in back try changing your grip every now and then to underhand grip or a closer grip to hit different ares of the back.

I dont like deadlifts I much prefer...

Yeah I believe changing it up every now and then is good it works for me, it confuses and shocks the muscle. what you can do is start your routine backwards so start with flyes and end with bench...

Train as heavy as possible with good form and with shorter rest periods between sets to burn more fat also try doing 15-20 min cardio straight after you train (prefably HIIT) to burn fat because you...

I actually only train my abs once a week as the last guy said it more down to your diet than training when it comes to how lean you are.

and just go with training everything once a week just make...

Ok so u weigh 145pounds x this by 1.5 which = 217 so lets say u need to get in 200-250 grams of protein a day and start off with 200g of complex carbs a day aswell. And u may need to increase or...

IMO I think you should train chest and big muscles once a week and see how you get on it works well for most and if you wanna put on size I recommend 4sets of 4exercises for muscles like chest and...

If your asking how to do HIIT I'll give you an example for a treadmill workout you warm up 3-5mins and then you sprint for 30 seconds and then rest or walk for 1min and repeat as many time as you...

Make sure your consitent with your training get a good split going like chest & tri's one day back & biceps another day etc.

most Importantly make sure your diet is in check you need atleast 1.5g...

Try carb cycling. On heavy training days have high carbs, on moderate traing days or cardio days have moderate carbs and on rest days have low carbs. and try to get all your carbs earlier in the day...

You have to eat about 500 calories more than you burn a day so If u burn about 2500 u need to eat about 3000 calories.

These carn't just be any calories they need to be good foods such as complex...