4 months training, 0 pounds gain...

[alex2399]

Shoulders:

Barbell Press 3 sets 6-8 reps
Dumbbell Lateral Raises 3 set 6-8 reps
Power Training:
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure

Arms:

Standing Barbell Curls 3 sets 6-8 reps
Seated Dumbbell Curls 3 sets 6-8 reps
Close-Grip Press 3 sets 6-8 reps
Standing Triceps Extensions with Barbell 3 sets 6-8 reps

legs:

Squats 5 set 10-12 reps
leg press 4 sets 8-10 reps

lower back:

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Abs:

5 sets of crunch

Chest:

bench press 4 sets 6-8 reps
flys 4 sets 6-8 reps

back:

50 pull ups
bent over rows 3 sets 6-8 reps

each body part 2 times a week except the abs witch i train 4 times a week

[gym_junki]

Shoulders:

Barbell Press 3 sets 6-8 reps
Dumbbell Lateral Raises 3 set 6-8 reps
Power Training:
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure

Arms:

Standing Barbell Curls 3 sets 6-8 reps
Seated Dumbbell Curls 3 sets 6-8 reps
Close-Grip Press 3 sets 6-8 reps
Standing Triceps Extensions with Barbell 3 sets 6-8 reps

legs:

Squats 5 set 10-12 reps
leg press 4 sets 8-10 reps

lower back:

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Abs:

5 sets of crunch

Chest:

bench press 4 sets 6-8 reps
flys 4 sets 6-8 reps

back:

50 pull ups
bent over rows 3 sets 6-8 reps

each body part 2 times a week except the abs witch i train 4 times a week

Not enough mate your doing two exercises for chest back and legs lol but that does not matter now because as I said no matter how much you train if you are not eating properly you will never grow

[boz]

Shoulders:

Barbell Press 3 sets 6-8 reps
Dumbbell Lateral Raises 3 set 6-8 reps
Power Training:
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure

Arms:

Standing Barbell Curls 3 sets 6-8 reps
Seated Dumbbell Curls 3 sets 6-8 reps
Close-Grip Press 3 sets 6-8 reps
Standing Triceps Extensions with Barbell 3 sets 6-8 reps

legs:

Squats 5 set 10-12 reps
leg press 4 sets 8-10 reps

lower back:

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Abs:

5 sets of crunch

Chest:

bench press 4 sets 6-8 reps
flys 4 sets 6-8 reps

back:

50 pull ups
bent over rows 3 sets 6-8 reps

each body part 2 times a week except the abs witch i train 4 times a week

Even your workout regime is not intense enough, start to strive for 10 reps possibly even 12 in a phew exercises. Really get that pump going in your workouts.

[cro]

you need to eat alot more than this. go to diet section .you need to get diet right before cycle.

Shoulders:

Barbell Press 3 sets 6-8 reps
Dumbbell Lateral Raises 3 set 6-8 reps
Power Training:
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure

Arms:

Standing Barbell Curls 3 sets 6-8 reps
Seated Dumbbell Curls 3 sets 6-8 reps
Close-Grip Press 3 sets 6-8 reps
Standing Triceps Extensions with Barbell 3 sets 6-8 reps

legs:

Squats 5 set 10-12 reps
leg press 4 sets 8-10 reps

lower back:

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Abs:

5 sets of crunch

Chest:

bench press 4 sets 6-8 reps
flys 4 sets 6-8 reps

back:

50 pull ups
bent over rows 3 sets 6-8 reps

each body part 2 times a week except the abs witch i train 4 times a week