Ive been lacking in my chest so ive really picked it up this past month. Is this adequate for good gains? Advice and constructive criticism would be appreciated.

3 times a week everything is 4 sets of 8-10
I use enough weight to be about a rep away from failure each exercise.

Incline bench
Flat bench
Flat flys
Decline flys
Flat DB press (if i have time)
Decline DB press (if i have time)
Idk what its called but i lay flat on bench with a DB and lower it behind my head.

Flat, incline, weighted dips and make sure to use a squat rack, that's the key to gains.

Dips are really good. You should add them.

Depends what your chest is lacking in. If it's lacking in size then cut down the flys, that is overkill. For 3 times a week, the whole thing is overkill tbh.

84 sets of chest per week.
i can only imagine what a well thought out and balanced routine you have.

it's called pullovers

wayyyyyyyyyyyyy too much benching / chest work a week..

3x a week is definitely overkill for that routine.. 2x a week at most.

otherwise you will be hindering other areas.

This post was edited by MVPx on Apr 4 2015 03:17pm

Im gonna stick to 3 times a week for now but i guess ill switch the routine up a bit maybe somthin like

Incline/flat bench
Decline flys
and maybe flat flys or DB press..

id do decline bench but it seems like i always have blood flow to my head and gives me a headache so i do the flys.

/e and add dips twice a week.

This post was edited by Yohey on Apr 4 2015 03:38pm

I will be your trainer. Everything I know will be passed down to you