if you want to gain strength over size, but still get a little bigger i would do a 10/8/6 pyramid on all your lifts. here is how i break it down by day at the moment:
1) chest/tricepts: dumbell bench, incline dumbell bench, dips, triceps extensions, chest flys
2) bicep/back: preacher curls, cable pulls, hammer curls, dumbell pulls, cable curls
3) shoulders: dumbell press, upright rows(bench bar), front raises, side raises, reverse chest flys
4) legs: squats, leg extensions, calf raises, hamstring curl, lunges
add a core workout every other day. this is probably not the best, just what i do. anyone who thinks they have "the best" workout, doesn't. i know i am lacking in a few areas but it works for me. i don't do chest/tricepts before a swim workout, and i won't do legs before a hard cycling workout; i like running afterwards to push the acid out though. find something you like, i am constantly changing it up.
EDIT: i weigh ~160 and am ~5' 10". you can check my workout logs for what i lift. i know you gave a max bench press of 185 and my dumbell press lifts don't add up to that much, but i stopped doing bench press at a max of 245 and am stronger than i was when i switched to DB press. i prefer the dumbell to bar because it works more secondary muscles.
Edited by Clempson 2012-06-03 10:52 PM