Today i trained my chest.I did 3 sets on the bench press(275x8,295x8,315x7)then 3 sets of incline smith machine with wide grip(245x10,265x8,285x6) and then i did 3 sets of flat bench flyes(55pounds dumbbellsx15)i finished with one set of 30 pushups...(i am 5'9",211 pounds)...and i train every bodypart once a week...