Lifting Program results. Please comment/review/offer suggest

[Ragnarxxx]

Hey Guys,

I was wondering if I could get some feedback on a lifting program i started two months ago. Overall I like the weight progression, but i'd like to increase bicep and chest gains more. For the record I'm 26 years old, and went from 185 to 195 pounds in the past two months. I don't have access to a scanner, but pants went from a 36 down to 34 being lose, and now up to 34 fitting normal. (scientific, I know) The tape measure i've been using hasn't really shown any differences, but i'm clearly getting stronger. (or am I just waking up the muscle i haven't been using for years?) I'm also thinking about trading out dips for another tricep exercise, and maybe incorporate some sort of ab workout into this. I've also thought about adding dead lifts and shoulder dress, but I think that more than 8 exercises in a session might be to much for me. I also try to run 2-3 times a week on off days, but i'm not sure running is the proper cardio if your trying to build muscle, or maybe 30 minutes of bike riding a day just to burn some extra calories. I'm trying to get stronger and leaner.

The goal i've been working with is 3 sets of 10 reps. I often fall short of that goal, so i'll show how many reps I could pump out
Bench press
Start: 9X6X3 at 90 pounds
Current: 10X8X6 at 100 pounds

Dumbell flyes
Start: 10X8X6 at 35 pounds
Current 9X8X8 at 45 pounds

One armed Cable curl
Start: 10X3 At 20 pounds
Current: 8X9X6 at 30 pounds

Barbell curl
Start: 10X5X8 at 40 pounds
Current: 10X9X8 at 60 pounds

Dips
Start: 10X5X3 no weight
Current 15X13X13 No weight (although I put on weight)

Leg Press
Start: 10X7X4 at 270
Current 8X8X6 at 360

Dumbbell Shrugs
Start: 9X8X8 at 60 pounds
Current 7X8X8 at 80 pounds

Wide Grip Lat pulldown
Start: 7X6X6 at 140 pounds
Current: 10X10X9 at 170

Any suggestions at all would be welcome.

[alphakingxyz]

If you to gain lean muscle you need to manage your diet. What does it look like now?

also, i would switch out some of your exercises:

instead of db flys try incline db press or db shoulder press

dips for skull crushers or cable pushdowns

db shrugs for reverse fly

if you can do any pull-ups do reverse grip pull-ups instead of cable curls

i would also avoid deadlifts until you have done a solid core or leg workout for a while. smith machine squats are safer (and a better exercise).

if you have enough fat that you cant see your abs, running is definitely a very good idea. if ur up for it, spending 20 to 30 minutes switching from sprinting to walking to sprinting again is an awesome way to get lean quick while still building muscle.

if you are already lean tho, a split routine with little cardio is the way to go.

also, dont be afraid to add more sets to you big exercises (i.e. bench press, cable pull downs, etc.)