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Hate to tell you this but if you have been lifitng for two years and you cant squat 135 lbs then you havent been lifting hard enough.

It dosent really matter. Just lift hard and eat a considerable amont of clean food. Since you re not used to working out you ll gain muscle & lose fat at the same time. Maybe after a month of two you...

They will make somewhat of a difference but they wont give you steroid-like gains

If you re already eating 1gram/lb of bodyweight of protein per day just from whole food than dont even bother...

4-5 K calories but only 100 grams protein? That dosent sound right to me.

How are your other bodparts growing? Is it just the chest/tris that dont grow?

Anyway People who have massive delts...

Yes I`t Okay. Almost all of us train like that. I would`t do something like back n legs in the same day though but almost all other bodyparts can be trained together
It dosen`t matter if you re...

To keep muscle mass

Keep lifting hard while you diet down. Do not lower the weight and go for reps like some people do.
Don`t overdo your cardio (your absolute max should be 4 cardio sessions per...

Let me get this straight:
You need to drop 2-3 percent bf
And you cant either squat or deadlift because of an injury

Are you familiar to strength training or are you just getting started?

Not quite sure, wha you need, a 3 maybe 4 way split or a full body workout?

I m guessing you want a 5 way split rotine right?

You might try this one
1-Chest/calves
2-Back
3-Delts/traps
4-Biceps/triceps/forearms
5-Quads/Hamstrings

It`s a quite populat split among...

If you re a beginner you don`t really need to bulk or cut
Just make sure you`re lifting hard and that you`re eating good food (Protein and good carbs). Since your body is not used to excercise you...

Jesus, you can`t train chest twice in the same day. Even IFBB pro`s don`t do that. Give it at least 2 days to recover

Legs/shoulders and abs seems just too many muscle groups to be trained...

Back, delts and legs seem OK to me.
You re doing too much for chest though. I d drop one or two of those excercises.
You re doing too much for biceps and not enough for triceps.
And I don`t think...

1st: It will be impossible for you to get a good workout using only a set of 7 lb dumbells. - you should get access to a gym

2nd: It will be impossible for you to get all the protein your body...

Cycling and running will make your legs more shredded but they ll get smaller. You ll have to work them out with weights too.

And you need to work out back too. You can`t get away with just...

Are you growing?
If yes then no need to change what you re doing
If no then your doing too much

I wouldn t do back and legs together if I were you

Add dumbell rows or barbell rows to your back routine. You can add deadlifts to if you want.

Drop one of the shoulder presses or drop the front raises. You re traing front delts too much. Insted...

First of all the back/chest day seems to have way too much volume to me. You might want to Split chest and back in two different days

Secondly, I think you re doing too much shoulder presses....

I started lifting to impress the girls. After a while I was trying to impress the other dudes in the weight room.... You know..... Now I m not trying to impress anybody anymore. I just do it for...

I dont get why you dont want to add more size, but that s your choise so I respect it.

Size has more to do with diet then with training though. As long as you dont eat those extra calories you...