my chest

I was wondering, once a week what to do for chest with dumbells like how many sets and what type of excersises to get nice chest gains.
Also my forearms are lagging as well

Hmmm, I just saw your arm (bicep) thread too.

What is your overall split? How long have you been doing it?

Is the diet really in check, are you working legs, doing deads, core movements, etc?

~SC~