Chest

[enrage]

hey sagat I couldn't resist. i saw your name and remembered that game street fighter. "tiger Uppercut"

 

[SAGAT]

hey enrage hahaha that's where I got the name from! I hope to look just like him one day....hahah then i would kickass!! j/k but i just dug that game up and remembered him as really cool (that, and I have ZERO creativity) anyway, funny you mentioned that!!!

 

[Gullie]

You can try switching to dumbbells. It will give you more stretch and squeeze. Also try switching Tris to another day and this way you can hit them fresh with out them being fatigued. From the look of your workout you might want to seperate legs from shoulders also. Thats just my opinion. I know I wouldnt be able to give anything its "ALL" after training legs.

 

[MonStar1023]

this's what I do for chest:
3 sets flat BB 6-8 reps
3 sets incline BB 6-8 reps
3 sets flyes/ DB press 6-8 reps ( I switch those up regularly)

tris:
small grip bench, 3 sets 6-8 reps
tri extension/ kickback/ pushdown (switch these up too) again 3 sets 6-8 reps

I honestly dont know how you can do flat bb presses and then follow that up with incline bb presses I gotta give you credit. After I do flat barbell my chest is just exausted and theres no way possible I could even think about doing another barbell press after that. If I EVER start off with a bb I always move onto dbs or weighted dips. For example yesterday I hit my pecs and started off with incline dumbbell presses and then moved onto weighted dips and finished with flat flyes. Today my chest is aching. I would just recommend sticking to the basics, flat/incline/decline barbell and dumbbell presses and continuing to MIX IT UP. Variety is key in this sport in my opinion. Dips are very good, flaring your elbows and leaning forward. In my opinion, HEAVY flat dumbbell flyes really force your pecs into new growth.

With your tris it's a little different because you can hit your tris from a variety of angles to spur growth. For example my tris exploded after varying everything up. Lying ez-bar ext. should be the cornerstone of your tri routine though. They can be done on a flat bench or an incline or a decline. I would mix it up all the time. For the most part you can handle the same weight on all 3 angles. Overhead dumbbell extensions are great too in my opinion. Close-grip ez-bar pressdowns are irreplaceable also. Overhead cable rope extensions are also excellent. Go heavy 6-8 reps and maybe 6 total sets per bodypart. Close-grip bench has always been a shitty exercise but that's just me. I have never personally witness anyone build big tris from consistently using close-grip bench. That's just my opinion though. I know a lot of people swear by reverse-grip lying ez-bar extensions which personally I have not tried that much yet. Good luck!

Stick to the basics because theyre what works, don't overtrain, and EAT UP! Pound the weights in the gym then pound the plates!

 

[AMP 33]

I think you should make one press barbell and one dumbell and switch it up like this:
Routine A:
Flat Dumbell 3x8-12
Incline Barbell 3x8-12
Incline Flyes 3x12-15

Routine B:
Flat Barbell 3x8-12
Incline Dumbell 3x8-12
Flat Flyes 3x12-15

Thats what I do and it works for me.