program for gym

[DevilWrath]

yo people, i recently joined a small gym. not a lot of people there, and i was wondering if you guys can give me a program so i can get stronger and become leaner.

max bench is like 160lbs( can only do 1 rep...)...which is total shit... currently benching 110 for 10 reps
curling 60lbs barbell, 30 lbs dumbbell. max rep is 10
peck deck doing 140lbs max reps 12
squat machine thingy, squating 200lbs 10 reps
tricep pull down ( you grabs rope and pull the weights down) 50 lbs 10 reps
yeah...i wanna be able to bench 200 at the end of the year...is it possible? and be able to curl a 40 lbs dumbbell. help me reach that goal please haha
i just want to stay around 160- 165, still got fat on stomach and waist so no abs. wanna get buffer and a 6 pack.
currently at 166.5lbs
btw, almost everytime after workout the next day i'd be a little sore.

[swanso5]

are those exercises listed machine exercises?

[DevilWrath]

are those exercises listed machine exercises?

those are just things to let you guys know what im capable of and what im not capable of, you know what strength are

[swanso5]

machines are terrible though...are there free wts there?

[DevilWrath]

machines are terrible though...are there free wts there?

yeah theres quite a few dumbbells, theres also barbell. starting tomorrow, im gonna do the " V-diet" from T-nation. the results seems pretty good and i would like to give it a try. thats why i was asking about the protein, because its like very very low carb diet, and each meal is like protein shake and vitamins, however im gonna modify it a bit, since i don't have all those supplements like it asks to , im going to eat greens to replace the supplements. its still kinda crazy because the meals asks you to drink like 5 shakes per day, so all your meals are shakes. but the before and after pictures of people...theress a HUGE noticeable difference, too noticeable to resist the program

[swanso5]

if there's a bb and db's, then use them

deadlifts
squats
db rows
chest supported rows
floor chest presses
bench presses
single arm shoulder push presses
chin ups
inverted rows
lunges
step ups