doing my best but no progress

[DdotT]

first 4 weeks ont this routine i improved my strenght each workout and biceps improved by 2 inch but after that not a single this has worked(im talking about 3mnths ago to about 2 months ago:

each excercise 2 sets between 5 -8 reps

monday:
1A – Dumbbell Military Press
1B – Pull-up
2A – Dumbbell Bench Press
2B – Seated Cable Row
3A – Tricep Extension
3B – Hammer Curl (1 Set)
(2 Minute Rest Between Sets)

wednesday:
1 – Squats
2 – Back Extensions
3 – Calf Raise
4 – Dumbbell Shrugs
(3 Minute Rest Between Sets)

friday:
1A – Incline Bench
1B – Dumbbell Row
2A – Palms in Military Press
2B – Parallel Pull-up (or side grip lat pulldown) (as many as you can but no more than 12)
3A – Dumbbell Curl
3B – Tricep Rope Extention (1 Set)
(2 Minute Rest Between Sets)

next monday:
– Deadlift
2 – Split Squat
3 – Seated Calf Raise
(3 Minute Rest Between Sets)



edit: 200 grams protein 380 grams carbs and 60 grams fat on trainingsdays 2850 calories
offdays:207 protein 145 carbs 93 fat 2216 calories

your routine sucks ****ing dick.

Do one-two muscle groups each day.

I suggest

Legs
Shoulders/abs
Back/biceps
Chest/Tris

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.

[DdotT]

to all above im trying to gain more strenght now because i think more strenght=more muscle in my case..

Do you guys think i have bad genetics for muscle
And what body fat percentage am i my bodyfat caliper says 11 % but i think its more like 13 % bodyfat

i think im doing pretty well on ss
two weeks ago:bench:67 kg 5 reps
deadlift:105 kg 5 reps
overhead press:45 kg
squat:75 kg 5 reps

now:bench:68 kg 5 reps
deadlift:110 kg 5 reps
overhead press:50 kg 5 reps
squat:82 kg 5 reps

stop doing 5 reps, do 8-10.

[Aviasaf]

Not bad

[TheBlackMiscer]

focus on the compound lifts more such as bench, squat and deadlift