Please help!!!! workout advice needed!!!

[BuffHippo]

Can someone PLEASE give me some advice? It would be much appreciated!

I am 18 year old male. I’ve been lifting weights for about 4 months now, and I really wanna get strong and big (not big as in HUGE, but just like muscle big). Anyways, can someone give me some feedback on my workout?

Ok, here is my workout.

Monday-chest
Dumbbell bench (5 sets)- warmup 30 lbs, end at 45 lbs
Dumbbell decline bench (5 sets)
Dumbbell bench (5 sets)

Tuesday-Legs
Squats (5 sets)
Seated calf raises (5 sets)
Leg Press (5 sets)
Bicycle (10 minutes)

Wednesday-biceps
Lat pull down (5 sets) -warm up 110 lbs, end at 180 lbs
Preacher curls (5 sets) -warm up 30 lbs, end at 50 lbs
Seated Row (5 sets)
Barbell curls (3-4 sets at 50 lbs, depending on how tired I am)

Thursday- REST

Then I repeat, doing 3 days then a day off. This means I work the same muscle twice a week.

What I’m wondering is what is the best way to get “STRONGER”? Over the 4 months, I went from weighing 172 lbs to now weighing 192 lbs. What type of exercises should I do to get “stronger” so that I can increase the weights I lift? I’m really only interested in getting upper strength, so don’t worry about critiquing my lower workout.

I also drink a protein drink once a day and eat lots of peanut butter sandwiches, so I get plenty of calories.

Also, I started bench pressing and I could do 125 lbs. It is 4 months later, and I can still only do 125-135 lbs. How can I get around this?

Thanks!
Tim

[rookie]

on your bicep day, you should do back first and do more back workouts than biceps, workout till you cant complete another set with out breakin form, and have someone spot you. do more compound lifts such as bench with a olympic bar, military press, bent over rows should come first and you should do 5 sets on your "bicep day" which should be your back and biceps day. heres a workout split you should do

mon-chest/tri
tue-cardio/weighted abs
wed-legs/shoulders
thurs-cardio
fri-back/biceps

do alot of working sets for these, go till failure. always try to up the weight the next week. and do about 3-5 workouts for each muscle. always do your compound lift first for example

chest-do flat bench first, unless you are doing pre-exhaustion, but thats a diff. story.
or on legs do squats first, and for shoulders do military press first, on back you should do bent over rows first. good luck man.