Why don’t I make any progress?
Hi. I’ve been going to the gym 5 days a week with some breaks sometimes. Here is my routine:
workout
monday
Shoulder Press (heavy) ✓ 10 ✓ 10 ✓ 10
Lateral Raises ✓ 12 ✓ 12 ◦ 12
Front Raises ✓ 12 ✓ 12 ◦ 12
Weighted crunch ✓ Until failure ✓ Until failure ✓ Until failure
Plank ✓ 1 minute ✓ 1 minute ✓ 1 minute
Tuesday
Flat bench ✓ max (12) ◦ max (12) ◦ max (10)
Inclined dumbbell bench ◦ 12 ◦ 12 ◦ 12
Cable flyes (down) ◦ 15 ◦ 15 ◦ 15
Lat pulldown ◦ 15 ◦ 15 ◦ 15
Rows ◦ 12 ◦ 12 ◦ 12
wednesday
Flat bench ✓ max 12 (40) ✓ max 10 (45) ✓ max 12 (40)
Seated chest press ✓ 12 ✓ 12 ✓ 12
Pec fly ✓ 12 ✓ 12 ✓ 12
Tricep Dips ◦ 12 ◦ 12 ◦ 12
Cable Tricep Pushdowns ✓ 15 ✓ 15 ◦ 15
thursday
Pull-Ups ◦ 10 ◦ 10 ◦ 10
Rear delt ◦ 15 ◦ 15 ◦ 15
Machine Rows ◦ 15 ◦ 15 ◦ 15
Alterning dumbbell curls ◦ 12 ◦ 12 ◦ 12
friday
Bench ◦ max 12 (40) ◦ max “ ◦ max “
Flyes ◦ 10 ◦ 10 ◦ 10
Push-Ups ◦ Until failure ◦ Until failure ◦ Until failure
Dips ◦ 15 ◦ 15 ◦ 15
Tricep Extension ◦ 12 ◦ 12 ◦ 12
2760 calories per day 138g of protein per day 1m71 for 61kg
(Ignore the checks)
The two pictures are 6 months apart, and I don’t get why I don’t have any results. Any help is welcome