IMO, you're focusing too much on higher repetitions. For instance, DB Benchpress at 17.5kg for 18,15,15? The weight is too light and reps too high.

There's a limit to how much the muscle can grow under low load at high reps.

If I were in your situation at the moment, I will

Focus on gaining strength for the main compound movements. For example, the DB Bench press, probably increase the weight by 30-40% and reduce the rep count to 5 for 3 sets. Depending on your weight, I'd work towards getting above or close to 30kg per DB. Once you've reached this, then perhaps can start working towards increasing the reps again to 8-12 (if possible)

Even the isolation I will not exceed 12 for the main sets. Probably 15 on the last set if still have some energy left in the tank.

This post has been edited by axtray: Dec 26 2018, 06:31 PM

It's simple really which goes back to my first point. Strengthen your main compound workouts. Which in this case the press. You'll be surprised that your isolation will also increase after you've improved your compound movements.

The easiest way to get stronger with the compounds is to focus more on barbell workouts, as opposed to dbs. But if you don't have access to a gym with barbell, the dbs will do, just that it's not as easy to increase the weight.

Also, using slight momentum is perfectly acceptable when moving to a heavier weight. You can focus on the negatives part of the lift. Slowly you'll be able to do them strict after a while

This post has been edited by axtray: Dec 26 2018, 11:49 PM