Has been said well by others, but just to reinforce what stands out is over complication and lack of concentration on big compound lifts. All these isolation exercises aren’t what you need at the moment. Focus on bench press, shoulder press, squat and deadlift. These need to be your key training elements for a while now. I’m not a believer in going into a gym and saying “I’m going to do x number of reps of exercise y”. In its basic form, lifting is a very basic thing to understand. Pick the heavy shit up as many times as you can. Next time, the heavy shit needs to get heavier, or you pick it up more times. Simple, don’t over complicate it.

The other thing that you express is you’re not pushing yourself hard. You should feel like you’ve been beaten up when you leave the gym. People put weights down too easily. If you look at the pics of the bigger guys on here, I guarantee they’re the ones grinding out another rep when others put it down. I had a neighbour ask me if he could train with me just into the new year. One of the “new year, going to get big brigade”. He did one session with me, (legs), and pushed halfway through. He asked me if it would get easier. When I said no, he looked horrified. Gave up a couple of weeks later.

Your split is too split. Hitting legs one day a week? Hitting chest and back once a week? But doing arms several times? You need to hit each major body part at least 2x a week and all those smaller ancillary muscles 2-3x a week.
Leg day: hamstrings, glutes, quads, calves
Chest/tri: chest, shoulders, tris
Back/bi: vertical pull, horizontal pull, traps, bis

Do that 2x a week. So 6 days lifting.

Rear delts get hit plenty doing any horizontal rowing movement, so until you start getting to the point on really needing to isolate muscles to achieve very specific proportions you don’t need to waste the time doing rear delt iso work.

You need at least 6 working sets per muscle group per week. More is obviously better but at least 6. And a working set is so hard that the next set you do is less reps than before. That is true effort. You don’t aim for “3x12” you aim for a range. Like 8-15 reps where you hit your wall in that range. Not when it gets tough, you hit mechanical failure or to where you know for absolute certain if you did another rep you wouldn’t be able to get the weight up. It can look like this: bench 185x13, 185x11, 185x8.
If you find yourself hitting the same reps each set it means you really aren’t pushing yourself hard that first set and are gradually pushing yourself harder each set to maintain the rep range. That’s not what you want.

You want to control the eccentric as muscles elongating under load is scientifically proven to be hypertrophic. Same with deep stretch under load. So controlled eccentric, deep stretch, explosive concentric, then immediately back down. Nice cadence. No stopping at the top to catch your breath. If you need to catch your breath mid set your cardio is trash and you need to get that up so it doesn’t hinder your lifting.

You’re at the stage where compounds are king. Nice deep squats, bench press, incline bench press, real pull ups with proper form, rows, pull downs. You can skip deadlifts if you only care about body building. But RDLs or stiff legged deads are good for hip extension hamstring work.

You need to stick with the exact same form and exact same exercises for a set period of time, so the only variable changing is weight and/reps per set. Easier to monitor progress if there’s less variables. If weight/reps constantly trend up, then you have to be building muscle.

If you’re training hard. Truly hard. Then you’ll likely deload every 5-6 weeks. Gotta stay on top of systemic fatigue to continue to make gains. Even drugs don’t cure systemic fatigue and scheduled deloads are necessary for those of us even on drugs.

Good luck.

Ive been training this guy for last 6 months. 183# start. 216.3 today. He was running a horrible fucking program called Mike mentzer hardcore or some shit when I met him. Wasn't gaining shit. He's been running it the way it's supposed to be done with me last 6 months. I got his permission to post. 100%NATTY BTW

Bro throw those Tyson chicken strips out and that canned chicken and buy just chicken breast. Also you need red meat. Red meat will put more mass on you but again training gotta be right. You've been training for too many years to still be lifting this light. Fuck those dumbbell flys and hit cable flys. Deeper stretch, better contraction on the squeeze. Stop doing side dumbell bends completely. Forget toe touches and Russian twists. You need to be hitting 5-6 sets incline presses heavy. 4 sets flat. After the incline. There's a lot here that needs to be scrapped. You need to focus on heavy compound movements. 3 sets of lateral raises needs to be 8-10 sets. 6 sets of shoulder presses barbell fuck the machine. 3 sets is not nearly enough. Go in the gym with the mindset I want to die in here... At the very least im going to crawl out

From my perspective on all this mate, looking through everything you are doing in training I think you need to stick to the basics more. For legs you need to be doing Barbell squats, get some Deadlifts in there also. Chest and shoulders do Flat Barbell bench press and Barbell/Dumbell Shoulder press. For Back start doing barbell rows. Each of your workouts begin with one of these Big heavy basic exercises and lower your reps to 6 - 8 and increase the weight you are using. Solely focus on some good clean reps together with getting stronger. All these other accessory exercises are not really going to do much if the basic muscle mass is not there in the first place, muscle mass & good levels of it come from hitting certain strength levels I have always found - especially if you are not a strong mesomorph build in nature. Work on adding increments of weight over time in a linear progression, just increments of a few pounds here and there soon add up over 6 months. So for chest start with Flat Barbell bench press, then Dumbbell presses and then flyes. The flyes you can go a little higher in reps with but with pressing no more than 8 reps per set, no going up to 12. Back start with Deadlifts or Barbell rows, then dumbbell rows or Machine/hammer rows and then Chins or Pulldowns. Aim for heavy weight and a good stretch. This will work much better for getting some good muscle mass on you rather than loads of sets with 12 reps per time with a lighter load. Stay positive and well done for taking the criticism with a positive attitude