Recommended weight increase?

N

Nobody

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Alright everyone. I've been training with the same amount of weight for some time. But everytime I do it, it still seem's to be as hard as the last day.

Currently, I am working with;

Pecs- Vertical Bench Press (machine); 75lbs. x 12 reps. x 4 sets
Biceps - standing single bar curls (free weight); 30lbs. x 25 reps. x 4 sets
Triceps - sitting pull down (machine); 50lbs. x 12 reps. x 4 sets
Upper back - Standing rowing (machine); 60lbs. x 12 reps. x 4 sets


I do this every other day.

I have to say, I'm not really seeing any results that are really spectacular. Basically, I want to TONE. I do not want some massive bulging muscles, or anything too big. Every see Bruce Lee? Well, something like that is what I am going for. Not actually THAT extreme, but you get the idea.

Keep in mind I am only 16 year's old. And I do not plan to work out 6 hours a day, or eat some exotic foods that are extremely good for you but from foreign countries hence how I cannot get them. Also, I don't think I will be taking and protein supplements. I drink about 4 glasses of milk, this gives me around 35g of protein daily. And 2 pieces of fish daily, another 40g, and with all the other crap I eat, I figure it should be sufficient.

Can someone please recommend something?
 
Well, for the bench press, not the first set. The second set very close. And the 3rd and 4th set are VERY close. I could only do about 2 or 3 more on the last few sets.

The the back row, no, not in any way. Each set I could probably do around 10 more. For the Pull downs, same thing, probably around 15 or 20 more. And the biceps, yes, it is very hard by the time I get to 25 because I decided to increase the reps. by 5 last week (i have no more weights, so I just increased the reps)

This any good? Suggestions? :confused:
 
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