I'm 5'10'' 247 lbs. I wanted you to know so you'll have a little faith in what I say. I think everyone should begin like that so you can seperate the bull.

Chest- Why would you do dumbbell presses and then later on do flat bench barbell? If you want a big bench do one or the other harder than you have before. As of yesterday I hit 365 x 4 reps on my 4th set so I know what I'm talking about. If you want strength like you said, higher reps won't be helpful (8-10). Definition comes with diet and a little cardio to burn some of those extra calories. Keep your reps low focusing on exploding the weight up.
Biceps- Interesting. Different exercises work different areas of your biceps. I'd stick to heavy standing barbell curls for strength/mass, incline curls for length, isolation curls for height. Variety is the spice of life. Also Dave hit the nail on the head that you need to lower your reps with more weight each time.
Back- Deadlifts work the traps undeniably, but you should do some shrugs to complete your back physique. Where's your lats exercise?
Triceps- Without working then directly, your strength will plummet during all presses. For a stronger bench, incorperate close grip bench on triceps day.
Deltoids- Helps overall strength greatly.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.