[nightkhan]

try going for 8-10 reps per set where by 8-10 you're pushing till failure, around 3 sets per move, and do more exercises per muscle.

for instance, on my chest and back days, i alternate between a chest set and a back set, and total i'll have done about 4-5 exercises for chest and same for back.

you should also be taking about 1 to 1.5 gram of protein for each lb of your body weight, and definitely have protein first thing int he morning, as well as before and after your workouts.