Help Me With Chest Routine

[MDF99]

I'm 26 years old, 6 feet tall, 175 pounds. I've been working out 3x week now for for about 3 months. I've been seeing gains but with chest I've gotten stuck. I pump till failure and am always sore the next couple days but still I'm going nowhere fast. I increase the weight once I'm able to do 10 reps with good form. I've been stuck trying to press 185 pounds 10 times on the flat bench for about 6 weeks now. The last 6 weeks I put it up 7,7,9,8,8 and 9 times. I'm getting pissed. I stretch out before I lift and do a couple warmup sets. Here's my Monday routine (chest, shoulders, tri's):

Flat Bench 3x10
Incline DB 3x10
Flys (machine) 3x10
Shoulder Press (machine) 3x10
Lateral DB raises 3x10
Shrugs DB 3x10
Weighted Dips 3x10
Skull Crushers 3x10
Cable Pull Downs 3x10

I do Legs on Wednesday then Back, Bi's, Forearms on Friday. Thanks for advice bro's. This is some bullshit.

 

[ragin']

mdf, what's up, bro. i think you might want to switch up your routine a little bit until you get yourself over the hump. give chest a day to itself... either that or do something like abs or calves on a chest day. how's your eating habits? more often than not... people dont gain cause thier calorie/protin/carb intake is insufficiant. people dont usually realize how much you must consume in order to make any serious gains. that's 1/2 of it right there. the other half, is , in fact your lifting habits. in addition to a more concentrated workout for your chest, try what's called the rest/pause technique. dorian yates (mr. olympia uses it during mass gaining). anyway, if your putting up a maximum of 185lbs 7-9 times then you know you can lift more than that 4-6 times... or even heavier 2-4 times right??? next time you do chest, after you're warm, throw 200 lbs on there and pump it out 4-6 times. then throw 215 on there and pump it out 2-4 times. before you know it, you'll be pumping this weight out for normal sets. give it a shot and let me know how it goes. peace, bro.

 

[MDF99]

Last week I did 185x9, 195x6, 205x4

I've been eating good, I've gained 11 pounds over past three months, I drink a protein shake after workouts and before bed, eat lots of tuna and other meats through the day.

I'm just gonna keep pumping it out.

 

[ragin']

there you go! ride that routine out for a bit and i'm sure you'll see some major stregth/growth improvements.

 

[MonStar1023]

MDF99...

Flat Bench 3x10
Incline DB 3x10
Flys (machine) 3x10
Shoulder Press (machine) 3x10
Lateral DB raises 3x10
Shrugs DB 3x10
Weighted Dips 3x10
Skull Crushers 3x10
Cable Pull Downs 3x10

Whatsup bro? Your first 2 exercises in your routine definitely look solid. Both great compound mass-builders that will bulk up your chest if done correctly. Be sure to keep your form 100% flawless while doing them. You might want to try switching up your reps in the 8-12 range rather than just sticking to 10. I would try alternating flat dumbbell flyes or incline dumbbell flyes with machine flyes. Heavy dumbbell flyes have worked wonders for my pecs really stretching out hard at the bottom of the movement. For your shoulders I would suggest dropping the machine presses and trying seated overhead dumbbell presses or barbell military presses. Freeweight exercises in my opinion are far superior to machine exercises in terms of packing on mass. Laterals look good. Be sure to keep your form flawless again. I would try one-dumbbell side laterals while holding a sturdy support with the other hand. This is just my opinion one-dumbbell laterals always have worked great for me. Dumbbell shrugs are great for the traps.. And your triceps routine looks good too. When doing dips for the tris remember to stay as upright as possible, keep your elbows close to your sides, and remember to lockout hard at the top really squeezing your tris hard.
Good luck!!

 

[PURE EXTRACT]

Sometimes you need to shock your body with your routine. If you'd like alternate weekly: Go really heavy one week, then go back to the muscle tearin' stuff you're doing now. Your body might just need a change. That's what I did and it worked for me.

 

[Welsh power house]

yeah, i would just alter the rep range for a few weeks.
maybe 4-6 for 4 weeks, then 8-12 for the next 4?
should shoke your body and WILL give you strength....you should be getting some good mass by the looks of that routine