Hi new and need help please

[dinkyduda]

Hi I am 46, 160lbs and always struggled to put on weight until my forties and now in the wrong places. I train 3 days a week chest and arms on one , shoulders back and traps another day and legs seperatly. I would like to put on muscle . Ps dodgy left knee. Any help would be appriciated. thanks

 

[1bigun11]

Tell me about your workouts. How many exercises are you doing per body part and how many sets and reps are you doing for each exercise.

Tell me about your diet. Tell me what you typically eat each day, along with any snacks.

What do you do on your off days from the gym?

 

[Lizard King]

What that guy said.

Welcome to TID.

 

[dinkyduda]

Thanks for the reply
Breakfast is 150ml low fat milk, banana ,nuts, berries and honey smoothie.
Soda bread with goats cheese for 11 oclock
Rice or couscous with peppers and fish for lunch
Low fat yoghurt at 4
Potato peas and smoked collie at 6
Prob have fruit later
Sundays
Chest press 3x10 ,Drag curls 3x8 Tricep, extensions 3x10
Incline flyes 3x10, Zottman curls 3x6Tricep, dips 3x10
Tuesdays
Deadlifts 3x8, seated dumbell press 3x10,
clean and press 5x5, bent over long bar row 3x10,
Barbell upright row 3x10, barbell shrugs 3x10
Fridays
Bench step ups 3x10, romanian deadlift 3x10,
calf raises 3x10
Decline bench barbell lunge 3x10,
dumbbell hamstring curl 3x10, donkey calf raises 3x10
Normally do 10 to 15 mins on exercise bike to start.

 

[dinkyduda]

Sorry off days normally just 15 mins on bike