Raise the reps and lower the weight as you get older. Increase the rest time between sets substantially. This is super important. The extra time in the gym can be a drag to some but it is soooo worth it from the results you get. Bananas, OJ and baked chicken breast. Put it in a blender and chug that shit after your workout. Bench, seated hammer curls, incline dumbbell presses, dumbbell shrugs for the traps, hi rep low weight concentration curls with dumbbells, tricep extensions, wide grip pull ups for the lats, bows n toes 3 one minute reps, the wheel, love handle work and hit the treadmill for a five mile run inside of one hour. With the extra time between sets you may be there 3 hours but you will be a f'kn beast like me. I never juiced in my life. Pressed 360 at 187 body weight at 19. Competition bench too with judges. 335 @ 165 with a 4.4 40 at age 17.