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I quitted smoking 4 months ago and have been going to the gym since.

In these 4 months, I have gained 4.5kg.
My gym days are Tuesday, Thursday and Saturday and I have been doing the same exercise for every session. These are my exercise
(Set/Rep)
Dumbbell Bench Press (5/8)
Dumbbell Shoulder Press (3/8)
Barbell Curl (5/6)
Cable Front Pull Down (3/10)
Barbell Bent Over Row (3/12)
Barbell Upright Row (3/10)
Barbell Pullover (3/8)
Cable Pushdown (3/10)
*** not in order ***

I start with Dumbbell Bench Press first and the exercises for my arms are usually last. It will take me max 57 mins for me to finish a session.

I am just wondering if I am over-training or can my program be ‘fine-tuned’? I don’t do my legs because I have damage my right knee ligaments.

There hasn’t been any visible growth or significant improvement recently and I am worried I am hitting the plateau.

Please advise.

yes your over-training. You should look at HST training to give you more knowledge about 3 day a week training. They lay it out nicely. also with your legs. You say you've damaged your right knee ligaments. How long ago was this? What did your doctor say to do? In order to get big you need to do legs and back and I don't see any deads in there either.

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