What is the best workout plan for me?

You're a lot stronger than me. I doubt I could bench press even 100 pounds. I used to be able to when I was your age but not at 45. I heard drinking milk will help you grow big and strong but I don't know if that is true or not. You would think it would elevate your blood sugar and it has a high fat content, doesn't it? It could be the calium and vitamin D in the milk are good for your overall health. I wonder if just the right vitamins would help you get bigger and stronger. I heard lots of protein is good for muscle growth. I remember reading somewhere you'd want one gram of protein for every 1 kilogram you weigh. A kg is about 2.2 pounds I just now took a calculator and divided 160 by 2.2 and got 72. That is a lot of protein. I have no idea how you'd get 72 grams of protein in just three normal meals. It seems like a ridiculously high amount. I know eggs have protein but I don't remember how much. It couldn't be more than 6 grams an egg. You might have to buy a protein shake. Meat has a lot of protein but it also usually has a lot of fat too. Certain types of ham can have 5 grams of protein and 1 gram of fat per serving. Other types of meat have about as much fat as they have protein.

I also heard when you rest a muscle for a day that's where the real muscle growth occurs. That's sort of what that other guy said already. You probably don't want to overdo it because you could tear a muscle and be out of the gym for weeks to heal up. Just stick with the workout your doing now, I would say.

What did you start at stats wise if you don't mind me asking? If you've been working out for years, a 155 bench is super low, I'd try to get that up if I were you.

You can learn how the experts gain muscle on the internet. It is relatively simple and fast. You lift heavy weights for each muscle group but only do it about once or twice a week. Your body needs to recoup. When the experts run into a plateau and stop gaining muscle, they simple add more days between work outs. I did this when I was about 55 years old and became buff in weeks.

If you switch muscle groups each day, you only work out for about 20 minutes a day. More is not necessarily better and may be worse. Work smart, not hard.