You need to get your diet in order. At least 200-250grams a day. the only way your going to get you bench up is to first get your diet down. next you need to work on full body routines and use Deads, Squats, bench, Pullups, Rows, and shoulder press.
On a side note good job so far.. What do you legs look like, Please don't tell us you only do chest and arms.
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