Hi LYNians, i have been training for awhile and i have a suspicion that i am undertraining... so i have decided to post my workouts and get some advice or tips on how to better improve myself

I am 73kg 175cm.

Below are my workouts, please see through it and let me know what you guys think, am i undertraining? Any advice or tips are greatly appreciated

Monday (chest and shoulders)

CHEST
1.Benchpress 40kg sets(6/6/6/6)

2.Flatbench dumbbell fly 8kg per arm sets(6/6/6)

3.Incline dumbbell press 10kg per arm sets(6/6/6)

SHOULDERS
1.Dumbbell side raise 8kg per arm sets(6/6/6)

2.Military press 21kg sets(6/6/6)

3.Dumbbell lateral raise 4.5kg per arm sets(6/6/6)


Tuesday (Biceps and Triceps)

BICEPS
1.EZ bar curl 20kg sets(6/6/6)

2.Hammer curl 7.5kg per arm sets(6/6/6)

3.EZ bar bench curl 15kg sets(6/6/6)

TRICEPS
1.Seated barbell overhead tricep extension 21kg sets(6/6/6)

2.Tricep Dips bodyweight sets(6/6/6)

3.Skull crusher 18kg sets(6/6/6)

Wednesday (squats/deadlift/traps/HIIT)

Squats 40kg sets(10/10/10)

Deadlift 30kg sets(10/10/10)

Barbell shrugs 30kg sets (10/10/10)

Treadmill HIIT 20minutes


I do abs after training on every training day. 15reps of decline sit up, 30reps of leg scissors thingie, and 15reps of jack knife sit up.

I train for 3days in a row as stated above, rest 1 day(sometimes i do HIIT) and then i repeat the process all over again.

Yeah i agree, but the weight of the exercises i do with is considered heavy for me, i can only do 6 reps with full form, if i increase reps i will have to go lighter.