trickymicky69

i prefer to train delts on my chest day so the next week i bench, my shoulders have totally recovered. i would also bin the flyes for a bit as they dont do much apart from sculpt. i would swap the barbell for dumbells and vice versa. if i wanted my weight to go up like u i would drop the intensity and do something like this

monday- chest and delts
dumbell flat bench- 5x5
barbell incline bench- 4x8
weighted dips- 3x10
standing overhead military press-4x10

i also train arms together i.e bis and tris together. i was like you and now at 75kgs i can bench 110kgs so it worked for me
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