Chek out my workout plan...

[sketer]

History of me:::Couple years ago I weighed 180,lost it by running every night no matter wat the weather was and not eating one type of food after 6 o.clok and drinking water non stop..Wellnow I weigh 160 and have been workin out for about a year now..Wen i first started my flat bench presses I could only max out at like 170 well the other day my freinds who play football came over and did wat they call a 185 cycle on me for flat bench presses..Well i acheived the 185lb cycle and went straight to 205lb..I got it 2 reps and that was it but man did I enjoy that adrenaline rush..Anyways I am just saying that hard work pays off no matter who u are as long as u just work at it and also chek out my workout plan and tell me if yall think it is good for me...I work pretty hard but keep in mind I have arthritis in both my knees and cant work them very often so just leave wat u think...

SUNDAY
Biceps-Barbell Curls
45lb   1 set=30reps     2 set=30 reps   3 set=25 reps  4 set=25 reps
Traps-Barbell upright rows
65lb   1 set=25 reps    2 set=20 reps   3 set=20 reps   4 set=15 reps
Shoulders-Side lateral raises
10lb   1 set=20 reps    2 set=20 reps   3 set=20 reps
After done with all of that go jumprope for a bit

Monday
Chest-Flat bench press
140lb   1=10 reps    2 set=7 reps   3 set=7 reps
Lats-Pullups
1 set=25 reps   2 set=20 reps   3 set=20 reps
Tricep-Close hand together pushups
1 set=40 reps  2 set=30 reps   3 set=30 reps
After done with all of that go jumprope for a bit

Tuesday
jumprope and crunches

Wednsday
Hamstrings-Seated leg curl plus jumprope
Calves-Jumprope
Glutes and Lower back-Deadlifts
After done with all of that go jumprope for a bit

Thursday
Jumprope and crunches

Friday
Chest-Incline bench press
105lb    1 set=13 reps   2 set=12 reps   3 set=12 reps
Lats-Pullups
1 set=25 reps   2 set=20 reps   3 set=20 reps
Biceps-Barbell Curls
45lb  1 set=30reps     2 set=30 reps   3 set=25 reps  4 set=25 reps
After done with all of that go jumprope for a bit

Saturday
Jumprope for a bit and crunches

[triple_pickle]

what are you trying to accomplish, [re]gain weight/muscle mass/strength?  if so, all these reps in the 20-30 range will not take you there...

[Bluto]

well what you're doing is fine if you just wanna maintain what you allready got, and you work mostly the endurance of the muscles. if you want to gain musclemass, you need to do it entirely different.
for example, you would need to start adding weight when doing pullups since they, at your current bodyweight, comes to easy apparantely (weighting more you will find them harder)