Quote:
monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg
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Seems like overkill to me, flat, incline, incline fly, dips all at 3x10 so thats 12 total sets, and 120 total reps for the week for chest. Personally If I do six total sets for chest a week thats a lot, and I'm usually in a 5x5 or 3x3 rep scheme, so if you total that up, your looking at only 50 - 75 total reps per week for chest.
If you really want to get stronger, you should be using heavy wieghts for less reps, in the 3-8 range for compound movements, and drop the volume down.
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