Hi everyone
I was talking to a guy at my gym the other day and he asked if I always do the same routine and my answer was ya pretty much, and he offered some advice as to how he trains, and he mixes it up quite a bit, but this guy is in really good shape by the looks of it, he's not a big body guy but hes like 5'5" and 163 pounds but the guys arms seem like there twice the size of mine and I'm 6'0" 195. I guess I was just wondering what you guys think of my routine I do Lower body monday and thursday then I do upper body Tuesday and Friday.

I eat every 3 hours religiously 30-40 grams of protein and 50- 75 grams of carbs. 5 times a day

upper body:
seated row pull back
free weight incline press
seated chest fly (cable machine)
dumbell hammer curls (I have a wrist injury so this is the only comfortable way for me to do them).
seated dumbell tricep raises
shrugs
lat raises on machine
ab crunches on the 45 degree bench with 25 pound bag

Lower body:
seated leg press
calf raises on same machine
(on machines)
leg curl
leg extension
abductor
adductor
hanging knee raises W/leg weights
just recently I've added squats after reading some useful info on this site. I 'm pretty much just getting my form down. I've been doing them for probably a month. and my last work out I added dead lifts.

I do 3 sets of 7-12 reps when I'm able to hit 12's I move up in weight and go back to 7's, so on monday I'm doing 7's then on thursday if I made all 7's I go to 8's just to clarify.
I also do 20-25 minutes of cardio on an elliptical all 4 days.

My main goals are to gain strength and to put on more size I'd like to be at 225lbs I've been going strong since about the end of september I didn't go to the gym this summer cause I was out of state and my family and I spent alot of time out doors camping riding atv's and staying active.

The most I ever weighed was 197 last december. I just quit smoking on November 4 and haven't looked back. I gained 5 pounds and I don't know how much fat I lost.

any advice is welcome I'm willing to tryany thing to meet my goals thanks guys