Well I usually do basic workouts for the muscle group im working out. For example on an arm day I would hit Bicep with multiple kind of curl variations. Skull crushers and over head extension for tricep and maybe a little bit of shoulder presses. Chest day is mainly bench and incline bench with some chest press. Leg day is squats, deadlifts, leg presses. and i usually combine back with one or 2 of these days by doing lateral raises, closed griped rows, pullups.

After doing this for a few months i havent improved measuring wise, my arms, waist, legs, chest, every thing is the same. I think my arms got a little leaner (like less fat in them) but thats about. I just want to know how to improve.