Originally Posted by YetiMan

For size I am currently doing 3x10. Although 4x8 is good.
I did 5x5 for about 6 weeks to build up a bit of strength. 5x5 is great to be honest. However its more for strength and size is a by product so to speak.
4 months is a long time, honestly morning cardio is king. That will help a lot.

What nathan said is ok, although on wednesday I would add a set of curls. I do
Tuesday, close grip bench press, bench press and overhead press
Wednesday - Dead lifts, Bent over rows, barbell curls, lat pull downs, only because I cant do chin ups/pull ups - So I would say Nathans is good just add a set of curls in.
Sunday - Squats, Lunges, stiff legs deadlifts and calf raises is what I do. Up to you if you add lunges but they ****ing burn.

Because you are a lot lower bf% than me I am not a guru on lower bf%..

Some one should help you a bit more here. I was thinking about it today and I dont wanna suggest a diet being that it possibly would be wrong for you