The key tool I found to help me develop a large more shapely chest, was wide grip incline bench press, in combination with incline dumbbell flyes. I really can't stress how important it is to keep proper form with a full range of motion. That meaning, you need to bring the bar down and touch your collar bone, and use your pectorals, to push the bar back to starting position and flexing your pectoralis. If you can't keep yourself balance use your legs to grip the bench. At no point are you to use your leg or back to help raise the bar. It's all upper pectorals and lats. Notice I didn't incline the delts or triceps. If you use proper weight and the proper length of grip then it becomes more of an isolation exercise. If you're using the proper amount of weight at the end of your fourth set, you should barely manage to get the bar up. So, ask your spot to help you add 4 additional negatives to your last set. Negative work by forcing the muscle pass failure and trigger absolute failure. This in turn will force more micro tears and that will cause, coupled with proper nutrition hypertrophy. You could also try pyramiding method. Start with 12 reps, add weight 10 reps, add weight, 8 reps add weight, 6 reps add weight, 1 rep max rest 1 rep max.

Eat more and stop training so much. You'd do better training 2 days on 1 day off.

Heavy reps alone wont encourage muscle to grow. If you want size AND condition, you need some condition. How many people do you know that are strong but there muscle looks shit, no shape ie no condition. Size and condition come from hitting the muscle in both heavy and pumping. One day do heavy biceps with pumping chest then the next chest/bi day do heavy chest with pumping biceps this way both slow and fast twitching muscle fibres get hit which will promote growth and condition.

This applies to all muscle groups ie heavy back with pumping tri's then next time, heavy tri's with pumping back. It really does work.

Heavy rep range is 8 - 10

Pumping rep range 10 - 15

4 sets for primary muscle groups - chest, back, quads, shoulders etc

2 - 3 for secondary groups - biceps, triceps, calves, etc

Heavy is your compound exercises ie bench press, barbell row, deadlift, squat etc

Pumping is more lat pull downs, laterial side raise, etc more shaping exercises than power exercises.

there is the problem right there... up your calorie intake.. stop working out the same muscle group twice in one day.. LET ME STRESS THIS you cant grow unless you don't EAT!!!! your just pissing your money away on roids ..the most anabolic compound on the planet is food bro. don't take this the wrong way im not bashing you at all, just pointing out the flaws in your post.

WITH THE UTMOST RESPECT TO YOU, Mate: When I first started out on the gear, (Many, MANY moons ago), this was the exact same thing going through my mind. "Tear the f-k out of every muscle fiber I have for the muscle group I am working and I'm bound to put on size".

RESULT? What a dumbass I was.

REASON? My body simply replied, "And F------kkkkk youuuuuu".

WHY? By tearing up the muscle fibers every workout, working them as hard and giving them as much punishment as I could muster, all I was doing was walking on the pathway of destruction, without realizing it. The slightest injury was keeping me out of the gym for days on end and in the end I wasn't able to differentiate the difference between the post workout pains you want after working a particular muscle group, to at least let you know you've worked the muscle, or if I'd pulled a muscle, or stretched a tendon/ligament, or worse.

I was the most miserable S.O.B to be around, because I was ALWAYS in CONSTANT pain by working out TOO hard. In the end, people who didn't know me at the gym were commenting that I was having, 'Roid Rage", because I'd started using the gear.

Then I was told a very memorable line by Mr Paul Grant -Ex Mr Olympia-. "Bodybuilding and working out is not a sprint race. Nothing comes quickly. It's a marathon at best. Slow and hard all the way to the finish line".

And he was right, Mate.

He taught me how to add a building exercise in itself into my workout regime. To use this building exercise after every set, but it MUST be with light weights. For example: On Chest. After each set of Bench Press, Incline Bench Press, Flat Dumbbell Press, Cable Cross Overs and Dips, you do a set of 10-15reps of Dumbbell Flyes with a set of 15lb dumbbells. Doesn't sound like much does it? MY BODY NEVER KNEW WHAT HIT IT, Mate. I ached in muscle fibers I never knew existed in my body. On Back. After every set of Deadlifts, Lat Pulldowns, Bent Over Rows, Dumbbell Rows and Seated Cable Rows you do a set of Standing Front Pulldowns. (From shoulder height, with arms straight out in front of you, pull the weight to your nuts, keeping your arms straight at all times). Again, using light weight, 60-80lbs and again 10-15reps per set. The following day my Lats felt like I'd had surgery on them. TWO DAYS LATER I WAS STRUGGLING WIPING MY OWN BUTT, I kid you not.

So MY advice to you, Mate. Remember your not in a sprint race, (Obviously), and try adding a mass building exercise to your original workout plan, but remember to keep the weight light enough so you can do them for your entire workout, but not too light where you don't feel it working.

First thing off the bat is that your 6'2 and 175 lbs and only eating 2800 kcals. Food will get you the size you desire. Are you on a bulk? It's going to be hard to have a powerful look to your frame at 6'2 weighing that light. Also you are working out twice a day, if your cutting that's fine but for bulking you better be eating the extra calories to warrant it.

Try 15-18 sets for chest, 9-12 set for tri's and 9-12 for bi's. Shoot me a pm and we can work out a routine that will be great for a home gym