Here's a routine Gopro gave me, might be worth a try:
Week 1
Bench Press 3 set x 4-6rep
Incline Press 3 set x 6-8rep
Decline Flyes 3 set x 10-12rep
Week 2
Decline Bench 3 sets x 6-8reps
Incline Dumbells 3 sets x 6-8reps
Flat Flye 3 set x 6-8rep
Weighted Dips 2 set x 6-8rep
Week 3
Incline Fly 2 set x 8-10 supersetted with.....
Bench Press 2 set x 8-10rep
Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep
Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this.
Repeat after 3 weeks. Your chest will grow like a weed!!
You can do something like this for Tri's as well, 3 different exercises for a total of 9 sets changing each week for 2-3 weeks then repeat.
The thing I really like about these type of routines that change each week is that you don't get as board doing them and it keeps your muscles guessing.
This should work for you
