Jkurz i know you like to hit the gym x6 a week ,so here is something you could try:
Tues:
Flat bench x2
Incline Bench x2
Weighted Dips x2
Skullcrushers x2
Close Grip Bench x2
Thurs:
Weighted Pullups x2
Cable Rows x2
One arm rows x2
Hyperextension x2
curl x2
Bodyweight chins x2
Saturday:
Squat x2 (or one set breathing squats)
Leg press x 2
SLDL x2
Calf (your choice) x 2
Do cardio on M,W,F but make sure you have a full day of total rest after the leg day. Every set must be max,or near max,effort. Wish you would try a program like this for just a few months..i guarantee that your bench would go up and you would gain on it if your nutrition was good. I also wouldn't over do the cardio but i know you want to train x6 days a week and to do that with weights every session is,IMO,suicide
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