flat bench 3 x 8-10
incline 3 x 8-10
decline 3 x 8-10
incline flys 4 x 8-10
dips till failure 3 x
then i go to tris
squats 3 x 8-10
leg press 3 x 8-10
leg extensions 3x 8-10
reverse leg curl 3x 8-10
standing backwards leg kicks 3x 8-10
then i go to abs leg raises till failure 3 x 8-10
side torso machine 3x 8-10 each side,,
then some other ab machine 3x 8-10
pullups bodyweight 3 x 8-10
wide grip pull downs 3x 8-10
rows seated 2x 8-10
more rows diffrent machine hit the lower 3x 8-10
military press 3x 8-10
standing side lateral raise 3x 8-10
curls 4x 8-10
hammer curls 60lbs 2x till failure,
v grip pull downs 3x till failure
PROBLEMS:
(1.) Way too much upper body work.
(2.) Nowhere near enough lower body work.
(3.) Too many iolsation exercises.
(4.) Too many machine versus free-weight exercises.
(5.) Too much pushing versus pulling.
(6.) Too much volume.
(7.) No periodization -- no plan. You have random rep ranges listed. I presume they're used because they're commonly said to be the best for "muscle building", but muscle comes from diet. You need a variety of rep ranges and intensities.
SOLUTIONS:
(1.) Add a fourth session, devoted to lower body. Use one lower session for pushing. Use the other for pulling. The push session will centre around squats (quad-dominant), while the pulling session will centre around deadlifts (hamstring/glutes-dominant). Though both lifts have a dominant muscle group carrying out the movement, they are full-body exercises -- and will yield more growth hormones than any other exercise. If you want to get big, these two exercise (performed correctly) will achieve that.
(2.) Cut down your volume considerably. The key to your bigger bench is ironically by benching less. You're overtraining your pushing muscles a great deal.
Remember that, even when on gear, you grow outside of the gym. You need time not only for your torn muscle fibres to heal but for muscle glycogen to replenish so that your next training session can be productive and you can improve.
This doesn't mean you can work out only one day a week. 4 days a week can be perfectly fine, but it all depends on how much volume you're using and at what intensity.
(3.) Balance your training.
Select two compound exercises (compound means you use more than one joint....bench press is compound; dips are compound; chest flies are isolation -- only one joint (shoulder), resulting in the pecs being "isolated", whereas compounds train multiple muscle groups simultaneously)
for each plane of motion.
There are six planes of motion. Not including holding objects, these are the six directions your body can move objects. The reason we seek to balance these is because certain muscle groups are used in each plane of motion. If you balance them you'll train every muscle in the body several times over, and in natural movement patterns -- which will make you bigger and stronger in a shorter time. Isolations aren't part of this. The planes are (with examples):
Lower Push (squats, split squats, leg press, step ups)
Lower Pull (deadlifts, romanian deadlifts, rack pulls, good mornings, cleans)
Upper Horizontal Push (bench press, DB chest press, bar dips)
Upper Horizontal Pull (all row variations)
Upper Vertical Push (military press, shoulder press, corner press)
Upper Vertical Pull (pullups, chinups, lat pulldowns)
Select two compounds for each upper plane. For lower select two bilateral compounds, and one unilateral compound for accessory work.
(4.) Ditch failure training.
This is very taxing on your central nervous system (CNS). It's useful to occassionally train to failure on the final set of an exercise, but using it routinely is a sure way to overtrain your CNS -- which will actually inhibit muscle strength and prevent growth.
(5.) Periodize your training:
http://www.ironmagazineforums.com/training/113873-selecting-proper-rep-ranges-your-program.html
(6.) Assess your weakspots in your bench.
If improving your bench was as simple as doing more reps or more sets of chest work then every bro-school'er at every gym in North America would be powerlifting champions. It doesn't work that way. You have to figure out what exactly needs work. Some people have trouble locking out; some people have trouble getting out of the hole at the bottom of the lift; you might need extra delt work; your back might not be strong enough to support the weight, etc.
There are a number of ways you can strategically improve your bench, but here's a good article Gaz wrote on this topic:
getlifting.info » Five Steps Towards a Bigger Bench
(7.) Put it all together.
I'm not saying to use this, but here's an example program intended for improving a bench press (anything with an asterisk (*) is accessory work):
Monday: Lower Push/Calves (SQUAT)
(1.) Back Squats: 5 x 5 @ 5-8 RM
(2.) Overhead Squats: 3 x 12 @ N/A
(3.) BB Split Squats: 3 x 8 @ 12 RM
(4.) Seated Calf: 4 x 15 @ N/A
*Planks: 3 x 1 minute
*Rope Pulls: 2 x 30 @ N/A
Wednesday: Upper Horizontal Push/Pull (BENCH)
(1.) Dead Press: 5 x 5 @ 5-8 RM
(2.) BB Bent-Over Rows: 5 x 5 @ 5-8 RM
(3.) Speed Bench: 10 x 3 @ N/A w/ 30-45 second RIs
(4.) DB Bench Rows: 3 x 8 @ 12 RM
(5.) Heavy Holds (for bench press): 6 x 20 seconds
*DB Pullovers: 2 x 15 @ N/A
Friday: Lower Pull/Calves (DEADLIFT)
(1.) Deadlifts: 5 x 5 @ 5-8 RM
(2.) Power Cleans: 10 x 3 @ N/A
(3.) Good Mornings: 2 x 12 @ 14-16 RM
(4.) Smith Machine Calf Raise: 4 x 10 @ N/A
*planks
*DB Chest Flies: 2 x 15 @ N/A
(4.) Saturday: Upper Vertical Push/Pull (MILITARY PRESS)
(1.) Military Press: 5 x 5 @ 5-8 RM
(2.) Pullups: 5 x 5 @ 5-8 RM
(3.) Corner Press: 3 x 8 @ 12 RM
(4.) V-Bar Chinups: 4 x 10 @ 12 RM
(5.) Overhead Supports: 4 x 20 seconds
*Overhead Tricep Cable Extensions: 2 x 15 @ N/A
