Forcing your upper pec fibers to lift more than they're accustomed to will set you on the road to making gains. Doing a second chest day allows you to intensely focus on bringing up a lagging area. Performing pushups with your hands in an unstable suspension trainer works your core, chest, and stabilizer muscles harder than doing pushups on the floor, said English.
Try sticking to mostly compound exercises as these are the most stressful among exercises.
First ,try to learn how to execute the exercises, then how to eat, and finally how to use the supplements.
As they are not a big weight movement like the presses progression is not as important.
And if im correct, it looks like you are training your abs 6 days a week, cut it down to two.
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