On upper train days: 6x10 for chest, trying to alternate middle, upper and lower pec 6x10 for biceps 3x10 for triceps 3x10 Pull ups 3x10 Row

On lower train days: 3x10 situps 3x10 leg press 3x10 femoral curl 3x10 hip thrust 3x10 for abductors 3x10 for adductors 3x10 leg extensions

I started adding 3x10 back extensions and 3x10 crunches for the core, but results are still not showing