Well, here goes. Hey Paul don’t pull my mod status please.
First of all every 3 days might be too much. Push that at least 5 days. 7 might be preferred especially without gear.
Second 11 sets on the bench either that is too much warm-up or just too many sets. I would cut out some of the warm-up sets and drop the down sets altogether.
You can pyramid up but the trick is to time your warm-up sets so you are not fatigued but warmed up at the same time to do your 1-3 failure sets.
Your bench seems strong and this brings me to the next point.
DON’T DEMOD ME!
Your inclines are out of proportion to your bench. You should be somewhere around 50kg on your dumbbells with that bench. My twin can do 100 lb dumbbells with his inclines for 7-8 reps but his bench might be just under 300 at the moment.
Beings that your bench is good I would start your chest workout with the inclines. Right off the bat you will notice a jump in the weight you will push your first time because your energy is not spent on doing 11 sets with the bench. Do 5 sets with the inclines and the last 2 sets go heavy. If you like you can switch between doing bench first then inclines first but I feel that your inclines are suffering at the expense of your bench.
Cable Crossovers, I don’t like these and if you do any kind of a stretching exercise it should either be flys flat or incline. You can switch off every other week if you just have to do the cable crossovers. Do the flys after you have done your presses. Get a really good deep stretch. This will stretch the fascia and make room for more growth with the muscle. With the exception of a shoulder injury I would do this. Don’t go heavy the thing we want to do here is stretch the fascia and muscle not build anything.
If you feel that you just are not doing enough for your chest you can do close grip bench presses and dips on your triceps days that will help work the triceps and indirectly hit the chest.
Cheers M8 you are still the best looking guy in this forum
