whassup boss,
from my xperiences:
1 - rest/sleep
2- diet/supplement
3- routine/workout..

try to keep ya workout 1hr or less..dont over train..(check out others routine as given above) or just try monday(chest/biceps) / wednesday (legs) / friday (back/triceps)..good luck!

EDIT: oh go for light weight 1st...dont wanna u go to hospital 2 soon lol..

This post has been edited by Microsuck_360: Oct 21 2011, 10:43 PM

Whassup Mihawk7,
u house-workout or gym? 4 times per weeks with same body part personally for me not recommended...u killing ya muscle..dont over workout at same body part..

what is dumbbell wide push-up anyway? u mean normal wide push-up but instead of using ya palm u use dumbell or missed typo?

if u a gym member...and equipment is good (For chest workout) try stand bench press (use light weight unless u have someone watch over/help u or machine) /Dumbbell fly manual or i recommended pec-deck machine (again use light weight) /dumbbell pull-over / and incline dumbbell/barbell press...if u can do Dips that is good but pls dont be macho-man..lol..

but u need to workout other part of ya body cuz they help ya overall workout..like chest..u need good solid triceps to support ya chest routine..good luck