I can't do flat bench because our gym doesn't have one so that's why I use the dumbbells. I do squat, military press, and rows. I also use the leg press machine they have although i'm sure that's worthless since i'm doing squats.

do you progress on any of them? and is that a no on deadlifts?

and yes I have progressed immensely in the last 4 months. I began on my flat bench with 45 lb dumbbells....i'm now using the 100's for 4-6 reps and doing 3 sets. My incline was about the same when I began. I'm also now inclining 100's even better than I'm flat benching. When I started I could barely get 5 pullups. Now i'm strapping a bookbag with a 50 lb weight inside it to myself and doing 6-7 pullups for 3 sets. lat pulls i was using something like a 30, now i'm up to 85. My gains have been incredible. I started off at a sloppy 210 lbs at 6'2''. Now i'm a lean and cut 185. I've never been so pleased with myself and my lifestyle. I've got my eating down to a science as I use to eat junk food all the time. Girls are commenting like crazy. I feel alive and energenic. My chest has definitely progressed but out of all my muscles it was the least improvement that;'s why im taking all advice on it.

thanks again

why are you avoiding the deadlift question :)

always a good idea to work two very important muscles...erector spinae and the hamstrings.

if you want to count cardio... 5-6.

I only workout three days a week. For my body type... it is just perfect.

I now train each body part once per week in a 3 day split.

Monday - Shoulders ,Chest , Triceps.

Wednesday - Legs and abbs.

Friday - Back, Biceps and some cardio.

i second this question.

this is probably the least optimal thing to do for most people.

since someone is going to ask me why, allow me to post some links below:

Why aren't you growing

The Death of Modern Bodybuilding

cheers everyone :)