Heavy,
I think the amount of sets you do should be in accordance to the amount you work per set. I can do 3-4 "working" sets of 315 and feel nothing. But, I can also do 3-4 sets and have a real nice tight feeling. Depending on how hard and how far I push myself. SO keep that in mind when judging how many sets you do.
3-4 working sets can be plenty for flat. But, that also depends on the weight load and how hard you are pushing yourself each set.
That being said, it boils down to honestly with yourself. You may wanna keep it at 3 or you may need to up it to 6.
I wouldn't recommend doing more than 10 sets (of flat + incline combined)
So 4 flat, and 4 incline. GTG, then go do some isolation exercises
Triceps:
I refuse to do a tricep workout on bench day. Triceps are involved in bench press, if you push yourself and grind away at that weight your triceps should get nice and tight.
To complete a chest workout and then go work your triceps you will, obviously, be able to move less weight for less reps than if you do triceps a few days later. That being said, move your triceps to at least 3 days later. Then blast them bad boys.
Personally it hurts my shoulders doing dumbbell extensions. I can't use enough weight to really work my triceps. But, to each his own. I think of triceps like this:
3-4 sets HEAVY, REAL HEAVY. To do that I recommend skull crushers. Plus the idea of that bar smashing your skull will motivate you to get up more. I use the straight bar (same one you do bench with) and do 135+lbs
Next I do 3-4 sets of medium weight, cable pulldowns. Do some reps. If you were doing 5ish reps with the heavy skull crushers do 10-12 reps with the pulldowns (or pushdowns, or whatever you prefer to call them)
p.s. if you wanna do close grip to blast your triceps, try doing them in a smith machine. Limit your range of motion so you don't really hit your chest too much.
