My trainer proposed a new routine of working the chest out 3 times a week in "sections" he said.
Upper (Monday)
Incline BB press
Incline DB press
Incline one arm hammer press (sitting slightly sideways)
Inclined DB or cable fly
Super incline hammer press
Middle (Wednesday)
Bb press
Db press
Pec Dec
Flat fly
Machine press
Lower (Friday)
Decline db press
Decline bb press
Decline fly
Dips
Cable cross.
Upper (Monday)
Incline BB press
Incline DB press
Incline one arm hammer press (sitting slightly sideways)
Inclined DB or cable fly
Super incline hammer press
Middle (Wednesday)
Bb press
Db press
Pec Dec
Flat fly
Machine press
Lower (Friday)
Decline db press
Decline bb press
Decline fly
Dips
Cable cross.