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I think your bench needs more sets. As well as incorporating incline. I think you may have said that hurts your shoulders.
This is my:
Monday:
Chest
Both Flat and Incline:
3-4 Sets x 6-12 reps (depending on weight)
Abs
Tuesday:
Shoulders
Overhead Raises
Side/Front Raises
Bent over Rows
3-4 Sets x 8-15 reps (sometimes I do a 10x15lbs immediately into 10x20lbs)
Tris
3-4 Sets x 10-15 reps -- Usually 3 different excercises
Wednesday:
Off
Thursday:
Back
Wide grip/Close grip Pull ups
Wide Grip/V-Bar Pulldowns
T-Bar/V-Bar Rows
Friday:
Bi's
Abs
Edit:Usually will incorporate a decline/flat every other week. Depending on which I didn't do on Monday.
And how I forgot legs I have no clue. But Friday is legs day.
Saturday/Sunday: Off
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