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now youre just over-thinking it. pick a beginners routine and stick with it.

a push/pull i did went like this (i put on 30lbs doing this in 5 months):

pull-A, push-A, pull-B, push-B.

pull-A:...

dish him some examples. i wouldnt dedicate an entire day to shoulders, especially all that junk. going heavy on incline barbell and doing military presses with a barbell will hit the shoulders enough...

Fat people are fat because they eat too much.

That means you aren't eating enough. So fire your trainer, eat more, and no, your strength hasn't sky rocketed. 6'3 at 135lbs means youre a bag of...

There's nothing wrong with what you're doing if thats what youre asking.

Just make sure you hit the big compounds first, then work towards the isolation.

You mentioned you were making gains,...

For the past two months I've plateau'd pretty hard. Slight gains then regressions as an aftermath. Ever since I picked up a job in retail and work walking around 9-10 hours a day.

Maxes:
Bench...

if you eat only when youre hungry, you'll never get big bruh.

My bench has been stuck around 205lbsx4 or about 215-220lbs 1RM.

It's been stuck here for about 2 months, and I can't seem to break out of it.

I've upped caloric intake by about 700cals a day,...

chest looks good bro, i think you just need to cut. once you cut, the fat around the lats and upper abdominals will make your chest look way bigger.

hot legs, especially for an asian girl.

leg workout looks fine too, just go heavier and less reps and go on a small caloric deficit and be patient.

I gave you a chest work out example that uses Incline Barbell as the main lift. I don't want you to neglect the rest of your chest as well.

Common sense, come on.

^^ said it all.

You arent eating enough. You arent lifting enough. You arent sleeping enough.

And youre doing too much cardio.

Genetics and age will fall into play. You're age is young, you are racing with testosterone so you're good there.

Try Incline BB Bench, supplementing that with Flat DB Bench, Incline Flies, and...

I got a pretty stubborn chest too, I am about 6'3 and 205 lbs. I think its a height thing, the taller you are, its harder to really fill out a wide as f*ck chest.

Something that really helped me...

Your new best friends will be:
Whole milk
Peanut butter
Bacon.

And eat as much of these 3 as possible. If you arent force feeding yourself, you aren't eating enough.

Also, Squat, DL, Bench....

I've pulled all nighters and still went to the gym. Just drank some coffee, came home, ate 1000 cals, and knocked out and slept for 12 hrs.

If you weigh more, you will be burning more calories, thus need to eat more to continue gaining.

Also, I'm guessing you were an absolute beginner when you started and gains are extremely easy to...

Correlated but not closely correlated :P

I've seen some small dudes put out huge numbers, however body building does mix strength and the size lines.

GVT is a nice switch up, but I wouldn't do full cycles of it again.
Maybe a week or two of it then back to the regular program.

Best of luck lol, next day after squats you'll be walking like...

slow is better for mass.
fast is better for explosive strength.

To add to this, training 2 or 3 times a week really doesn't help with muscle gains. It's more neurologically adapting to heavier volumes, which is more appropriate for people just starting out as...