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What is your daily caloric intake?

Think chest when pressing

Don't forget to bring your shoulder blades together as you press.

Make sure you land heel to toe, and check your shoes. Find a running store and have a shoe fitted for your foot. Knee problems can occur, if you're flat footed wearing shoes with a high arch, vice...

Toss out the isolation exercises

I keep it simple with full body

pull up
dip
squat

post your workout program and diet

How is your form?

I luv Lying lateral raises

The tricep is also part of the arm, takes up the majority of the arm roughly 2/3rd's
For me, my arms get plenty of work pushing and pulling without isolating the triceps and biceps

How does Crossramp= 10 and Resistance= 8 feel?
Can you have a conversation while performing this type of HIIT?
Anything over 10 minutes is not true HIIT IMO.

A good ripped six pack is achieved by diet. You're wasting your time training abs everyday

pull ups and dips

Only ab exercises i do these days involve lifting the legs

Pullups and rows work best for me

Some people expect muscles to grow out of thin air.

I like doing them on the leg press machine, as well as seated, and standing solo with a db in the same hand as the calve that is moving

Do what works for you. I like 6-12. Remember to eat enough to support your lifts

Lateral raises - standing, seated, lying.

Don't forget to eat for the mass

Listen to your body

The only exercises i may do 2 sets per, are direct bicep and tricep work. Reason is, i get plenty of bicep and tricep work, when doing chest, shoulders, and back

A pic would really help