hard gainer *blame job*

[Live2bbig]

Me and my best friend work together in a manufaturing plant which requires alot of lifting 40 lbs. every 30 seconds all day long, before and after work we split routines (Example chest before and after work tris) which I don't seem to get results that i want. maybe a 5 pound increase everyweek and a half sometimes two. I am considering chest and tris before work and again after, but on the other hand it might be over training. It is also a swing shift schedule which makes life that much more difficult.. Any suggestions would be appriciated. And no getting another job isn't an option because it pays very well.....

Chest workout:
flat bench warm up 1 x 8 (light weight)
flat bench 3 x 8
incline 3 x 8
flat flys 3 x 8
decline dumbell presses 3 x 8

[Andrew81]

Training before work is the best idea, but lifting all day really isn't too helpful to recovery. Instead of working tris on Chest day, work Chest and Back. That may help you out. Possibly change the rep and set schemes to 5 of 5 or 4 of 6 for chest. Concentrate on Flat Bench for two weeks and then switch to incline for the next two. After the flat bench, do incline flyes, and after the incline bench do flat flyes, that may aide you in gaining. The increase in weight each week largely depends on if you can hit the 5 of 5, you you complete them all, go up, if not keep the same weight until you can.
As for the back, try rows, pull ups or pull downs, and keep a good rest period in between sets, 1-3 mins.
You may want to go something like this...
Flat Bench - 1 set
Rows - 1 set
Flyes - 1 set
Pull Ups - 1 set
repeat cyle and keep the rest between 1-3 mins of each set.
Hope I helped!