For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. The Mayo Clinic recommends ditching the dumbbells or strength-training machines in favor of using your own body weight. All kinds of things can go wrong with too much weight on the bar, especially when you press that weight over your head.
Also, besides Whey what other supplements or powders should I look into?
You are no longer a beginner lifter, sometimes linear workouts like yours just do not work once you hit a certain point.
Keep this in mind, when typical people do 12 sets for shoulders, traps are involved in those sets....
Some people just have awesome genetics and can get away with eating whatever the heck they want and still look like a monster.
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