I wouldn't work your chest and back on the same day as you have it set up. Also, move your trap exercises into your shoulder routine as they will get worked to some degree. Just by going with a narrower grip on upright rows will target the traps.
Try a split like the following:
Training split 3 on, 1 off
Day 1: Chest/arms
Day 2: Legs/abs
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/abs
Day 7: Back/shoulders
Day 8: Rest
If the above is a bit too intense then try the following split:
Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest
Exercises for developing the chest:
Flat Bench Press:
Hold the bar at a shoulder width or at a slightly wider grip. If your grip is too narrow you will end up working your triceps. The bar should be positioned over your eyes. Slowly lower the bar down and in towards the top of your chest. Don't allow the weight to touch your chest or bounce the weight at the bottom of the movement. Allow the pectoral muscles to fully stretch before driving the weight back up to the starting position. Remember to inhale deeply on the downward movement and exhale on the pressing motion.
Incline Bench Press:
Perform this exercise in the same manner as the flat bench press but on an incline bench. The angle of the bench should not exceed 45 degrees..
Decline Bench Press:
Perform this exercise in the same manner as the flat bench press but on an decline bench. You will find that the bar will go slightly further down your chest at the bottom of the movement.
Dumbbell Fly:
Can be done on a flat or incline bench. With arms slightly bent at the elbows and with you lying flat on a bench, bring the dumbbells down, in a circular motion, below a line going through your chest and parallel to the floor. Push the weight back up until the dumbbells meet. The movement is similar to giving someone a big bear hug. For an added stretch on the downward stroke of the movement, try to pull your shoulder blades back as though you are trying to touch them.
Pull Overs:
Position your shoulders on the leading edge of a flat bench and your feet, at shoulder width, firmly on the floor. Keep your hips lower than your shoulders throughout the movement. Take a dumbbell and hold it up and over your head with your hands flat against the plate. Inhale deeply and lower the weight down and behind your head. Go as low as you can and feel the full stretch. Raise the weight back up to the starting position and repeat.
Dips:
Grasp the handles of the parallel bars and raise yourself up to the starting position. Keep your elbows close to your body and your hips straight. Lean slightly forward and slowly lower yourself to the lowest position so that you slightly stretch your shoulders. Still leaning forward, push yourself up to the starting position. When you have mastered this form and are comfortable with lifting your own weight, then you can add a weighted belt for added resistance.
For all the above exercises, use light weights at first and concentrate on correct form. If you are still not making any progress in the development of your chest, then have a good look at your nutritional intake to make sure you are meeting your daily caloric intake for your level of activity.
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