[Trapdog]

after 1` year of hard lifting, I feel like I'm at a plateau. I'm 165, 9%BF. I have a hard time growing my chest and making it wider, and carving the biceps. any advise?

[Beefcake]

Bi's: Do Ronnie Coleman high cable curls, Spider Curls, and 21's
This will add new dimension to the peak.

Chest: Wide grip bench, Cable Crossovers, Hammer Crossover Curls, and Heavy Deep-Stretch Flyes.
These willm make for a wider, more defined chest. The flyes are for the very last excersize. Try HIIT training or DC training if you think you're game.

[YM123]

bro you got a great chest. keep training and results will come. also make sure your diet is in check, thats 90% of the game