This is my third month of working out, I have lost 30 pounds since march.
Last week I started a new workout program: Three-Day Splits, which consists of
Day 1: Chest, Triceps, Shoulders, Day 2: Legs, Day 3: Back and Biceps.(Add cardio every day if cutting)
This program will allow you to get the proper amount of rest each week before hitting the same muscles again. After all, proper recovery=more muscle built. I have noticed some good gains from last week to this week, I increased weight in all of my workouts.
Last weeks Bench press was 105 for 12 reps, This weeks bench press was 115 for 12 reps
Next week i may increase to 135 or stay at around 125. My goal is to be benching 200-250 by the end of the summer.

That's great! I hope you reach your goal! Good luck my friend. IF you ever need anyhelp with anything feel free too ask.. Ill be willing to help at my best knowlage

That's a decent workout program. However, if you're wanting to get up to 200+ in bench by the end of summer routine probably won't cut it. It's not easy to gain 80-something pounds of strength in only 3 months. Something like that usually takes 7-8 months with what you're doing. Especially if you're talking about doing it 12 reps. Increasing weight every week doesn't always work- you may have to stay at for 2 weeks. 3 if it gets to be really difficult. That's not including plateauing, where you stop gaining strength, and in that case you would have to change the way you do bench (the same goes for all exercises). This might have happened to me, as I've been stuck on 225 for a while now (although it may be because I've been irregular with my work out days).

By the end of summer I'd expect you'd be at 160, benching it 12 reps. If you want to get to 200 then I have a couple tips for you to get there faster:

- Lift heavier weights with fewer reps.
- If you don't already, take supplements. Namely whey protein powder.

I could be wrong and you do end up getting that strong, and if so, Kudos. But be prepared for roadblocks to that destination.

Thanks for the information. This week i increase to 135 12 reps. And I do take whey protein.

admiralwilliams : That's a good plan. My plan is slighty different but equally effective. Mon-Fri Aerobic fitness training. Sat-Sun Anaerobic fitness training.

I find that a more balanced aerobic training schedule can result in healthy organs and a healthier heart beat rate. Equally combine with Anaerobic fitness training to build both strenght, speed and resistance. Combine all this with my martial arts traning schedule to promote fast growth and endurance.

Oh, and I forgot to include my cardio training. I try to slip some cardio in every day of the week mon-fri and sometimes saturday, that is, after my weight training.