Do one-two muscle groups each day.
GO RESEARCH on google compound exercises and best exercises, have 3-4 exercises for each muscle and 3-4 sets 6-10 reps
EAT MORE , minimum 2800 CLEAN calories and maybe do some cardio one of the days.
Good exercises are:
Squats, deadlifts, bench press (db and bb), bent over rows, t bar row, pull ups, chin ups, rope pull downs, close grip bench press, rear delt fly, seated cable rows.
Thread: doing my best but no progress