Progression

P

pecker1210

0
4 Reps x15 Bicep Curls 7.5KG
4 Reps x15 Tricep Extensions 5KG
4 Reps x15 Lat Pull Level 6
4 Reps x14 Chest Press Level 6
3 Reps x15 Bench Press 10 KG

I do the above 5 times a week alternating with cardio. I now seem to not be able to go any further with heavier weights etc?

How can I progress?
 
You do those every day? You need to give each of your muscle groups time to rest. Muscle grows when you rest after lifting, not when you lift.
 
You won't progress much hitting them that often! Where are your legs??

Instead try something like this:

-Day One-
Chest (3 exercises)
Biceps (2 exercises)
Abs (2 -3 exercises)

-Day Two-
Quads (3 exercises)
Lower back (2 - 3 exercises)

-Day Three-
Upper back (3 exercises)
Triceps (2 exercises)
Calves (3 exercises)

-Day Four-
Hamstrings (3 exercises)
Abs (2 - 3 exercises)

-Day Five-
Shoulders (3 exercises)
Traps (2 exercises)

Or something along those lines. If you want to hit each group twice per week, try the push/pull/leg theory:

-Push Day-
Chest
Shoulders
Triceps
Abs

-Pull Day-
Upper Back
Biceps
Traps
Lower Back

-Leg Day-
Quads
Hams
Calves

Repeat...

Either of these methods will help you to make better gains than you current setup.

BTW - I think you mean "sets" instead of "reps" up there.

The main thing is, you need to rest your muscles after tearing them down.

-Rip
 
His legs are those two skinny sticks under him.

seriously though, you need to work legs. Quads are the biggest muscles in the body...plus you'll look silly with a buff upper body and little stick legs.

I think the next step for you would be the Push, Pull, leg split that Rip laid out. You could do abs on leg day also, or on a cardio day, but keep to a max of twice a week for abs.

On push day, you could do shoulder press for the front delts, but I'd put the other shoulder moves on your pull day...lateral raises are really a pulling move, as is standing upright row (which also hits the traps).
 
I have a problem with the legs because I suffer from weak knees and get a lot of discomfort after working them, I think this stems from too much road running a while back.
 
looking at your weight's your liftin i'd say you should be looking to bech an absolute min. of 30-35kgs. If you have problems with it get somebody top spot for you. Curling 7.5 and benchin 10 doesnt make sense! Try 3 sets of 8 reps of 35+kgs, 3 times a week. Do this for a couple of weeks then try to up the weight. You should be able to make the three sets but only just. If you can do it easily you aren't benching enough. Remember, muscle growth is ripped muscles reforming to make them bigger, therefore the more you rip them (and let them recover), the better the results. let me know how you get on.
 
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work with leg extensions, hack squats and leg press if your knees give you fits. Squats are the best, but there's no sense in doing them if its going to cause you pain and make you stop training legs.
You might wanna start taking a glucosamine & chondroitin supplement to help repair damaged knee joints.
 
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