My routine now is chest day
dumbell bench-80 lbs dumbells 10 times 3 sets
back deadlifts-10 times 3 sets
anyway im doing all the right things i just do 10 reps of 3 sets and it seems im not moving up om my bench,cause some guy said that dumbell bench would help but im stuck on 80 lbs bell for 3 weeks now and really struggling on the 10th one.
using singles for compound lifts 5-8 sets of 1 and then 5 sets of 3 on accesory lifts.
r u a bodybuilder or power lifter? .... trying to grow or r u only worried about strength?
For strength development stick to the basics, lift heavy (but safely) and rotate exercises. You don't need 3 different pressing movements finished with some weak ass isolation movement. If you are doing that much you damn sure aren't going heavy on any of them.
A 5x5 would be a good program to start as would Wendlers 5/3/1 program. You can get about 99% of the info on the program over at elitefts in Jim Wendlers Q&A. I've been using it about two weeks and I really like it.