Okay, many of you told me I was over working my chest and tris....so I switched to a 1 day a week chest/tri workout that looks like this.....

3 sets benchpress (225 X 7, 235 X5, 245 X 3)

3 sets dips (10 reps)

3 sets butterflies (10 reps, weight where the last 2 reps are a real challenge)

3 sets tricep pulldowns (8 reps)

2 sets incline (8 reps)

Any better guys??? Please let me know!