Hi guys, I have been working out for a year and apparently I have gain some muscle and my body looks slightly better and I am now 70.6KG 175CM and with a 22% body fat.

So, I am listing my weekly training plan over here as well as diet. Hopefully some sifu or master here can advise me a little bit so that I can grow even more muscle and looks even bigger.

Monday - Chest

Bench Press - 4 sets of 8-10 reps (15kg per side exclude the barbell)
Incline Dumbbell Press - 4 sets of 8-10 reps (15kg dumbbell per side)
Incline Dumbbell Fly - 4 sets of 8-10 reps (10kg dumbbell per side)
Cable Crossover - 4 sets of 8-10 reps as heavier as I can.
Butterfly - 4 sets of 8-10 reps as heavy as I can.
Dips - If I am not fully exhausted I would do 2 sets with many reps as I can.

Tuesday - Arms

Close Grip Bench Press - 4 sets 8-10 reps (5kg per side exclude the barbell)
Barbell Curl - 4 sets 8-10 reps as heavy as I can
Bench Dips - 4 sets 15 reps with body weight
Hammer Curl - 4-5 sets 8-10 reps (10kg dumbbell)
Ez Bar Skullcrusher - 4 sets 8-10 reps (15kg barbell)
Dumbbell Curl - 4 sets 8-10 reps (10kg dumbbell)
Seated Tricep Press - 4 sets 6-8 reps (17.5kg dumbbell)
Dip Machine - 4 sets 8-12 reps (110kg)
Cable Hammer Curl - 4 sets 8-10 reps as heavy as I can
Preacher Curl - 3 sets 8-10 reps as heavy as I can

Wednesday - Rest

Thursday - Back

Pull-ups - 3 sets as many reps as I can
Seated Cable Row - 4 sets 8-10 reps as heavy as I can
One arm dumbbell row - 4 sets 8-10 reps (12.5 kg dumbbell)
Close grip front lat pulldown - 4 sets 8-10 reps as heavy as I can
V-bar pulldown - 4 sets 8-10 reps as heavy as i can

Friday - Shoulder

Seated Dumbbell Press - 4 sets 8-10 reps (15kg dumbbell)
Dumbbell Shrug - 4 sets 8-10 reps (20kg dumbbell)
Front Dumbbell Raise - 4 sets 8-10 reps as heavy as I can
Front Plate Raise - 4 sets 8-10 reps (15kg plate)
Power Partials - 4 sets 8-10 reps as heavy as I can
Reverse Machine Flyes - 4 sets 8-10 reps as heavy as I can
Barbell Upright Row - 4 sets 8-10 reps (20kg barbell)
Standing Low-Pulley Deltoid Raise - 4 sets 8-10 reps as heavy as I can

Saturday - Legs and Cardio

Sunday - Rest.

So guys, basically this is my training plan and I have been working out with this plan 5 days per week. And I don't really have a diet plan except just like,

Morning - Oat meal + Green Apple

Lunch - Less rice, more vege and 1 chicken meat / fish.

Tea break - Sandwich or sometimes none.

Dinner - Rice or noodles. But small portion. Egg white if I hit the gym that day.

Appreciate your opinion guys!

Bro, so what do you think I should amend on my plan? Less isolate exercise and focus more on compound exercises like squat, deadlifts and stuffs?

I actually have a little tummy over here, so I would like to have it removed. The diet I am posting there is not really a 100% diet plan. I don't wish to get thinner but just to remove that particular belly fat.

Bro, this is why. I don't take protein. I only take egg white after gym. Probably that kinda protein intake is not enough.

About the training side, I appreciate your idea. Maybe I can try that out and see how it goes.

Hi bro, umm I am not working out for legs like every week. Just alternate.

Is not leg + cardio together. It's typo. It's leg/cardio.

Sorry for the mistake.

Hi, appreciate it if you could explain further about the intensity stuff? What do you mean by after chest day if doing a closed grip bench is low intensity? Thank you for explaining.

It's a typo, it's not leg and cardio at the same day. It's leg or cardio. I could have died if I did both for the same day lol.

Which part of the plan you think I should amend? Shoulder day? Or everything?

I don't take much food these days. What I mean by not 100% is I have not been following the exact diet plan and yea sometimes I cheat on my diet. Sigh. Lack of motivation.