I’m 18, been lifting for 3 years and seriously 2 years.
I weigh 185 and am 72 inches tall. I recently started using dumbells over BB’s. I did 160x10 with the BB’s and now I do 65’s with the DB’s. I’m 10% bodyfat so no i’m not fat. From 6 months my bench has increased about 20 pounds.
I use 40’s for 12 reps for my DB flys and have been progressing on them. What did your rep ranges look like on that workout Tomato?
May be a chest specialization program?
I wouldn’t worry about a specialization program per se, just really concentrate on doing your chest exercises in good form and as heavy as you can. I’d probably go back to Benchs with a bar myself and dumbbells as well. A good sample would be:
Barbell Bench Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Barbell Press
Flat Dumbbell Press
Incline or Flat Dumbbell Flys
I prefer the second one myself, but the point being that you are getting a heavy barbell exercise, a heavy dumbbell one, a dumbell fly and dips with either one.
Just focus on lifting heavy and with good form, and make sure you aren’t doing too much frequency or volume, and make sure you are doing enough intensity and frequency, etc. Basically if you can work chest every other day, in my opinion, you aren’t intense enough, and if it takes more than 5 days to recover than you are doing too much volume or intensity.
Stick with it, at 185 at 6’ you aren’t a slab of mass, but you can have well-developed chest muscles, but I’ll bet that by sticking with it and getting about 10-20lbs of mass you will be quite happy with your development.