swrutt

Well i can say before anyone else that you are going to need to give some info on when you are working out? Are you doing all these weights in one go or different ones on different days? Also what are your goal eg mass gain etc? I doubt if you will see "serious" gains just by doing what you are - you need to invest a lot of time into the training, and nutrition must be up to scratch. I would say you are definately not getting enough sleep. 8 hours is what you need a night to allow for your body to repair sufficiently. Anyways i am quite new to this whole thing. The best thing for good gains is good nutrition with something like a 5 day split allowing you to train a different muscle group once a week.

Ok final bit of advice is technique is the key, you want to aim for around 3 sets of 8 - 12 reps increasing the weight each time. For example bicep curls i do a set of 12kg for 12 reps. Next i do a set of 14kg for around 10 reps. Finally if i can manage it i do 8 reps of 16kg. Ideal training. The movement should be "explosive" pull on the up movement, really squeezing the bicep hard at the top and a slow controlled movement down. I hope this helps a bit. Have look on the site and see what other people are doing. I am sure someone would write you a good program too.