Certified Personal Trainer. Get in a press-up position with one hand ahead of your shoulder and one behind. Whole grains Right!
The bent over row to neck, reverse flyes, prone reverse raises (3 sets on each)?
Also I have never done anything with a barbell in my life :O.
You might be able to add 1 more ab day on the chest day also.
Unless you can do that I suspect your diet is the issue and not the workout.
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