For chest I do a bench press with a bar 5x6 reps then move onto free weights and do the same 5x6 with ten pushups inbetween each set.

I'll do 5x6 flat bench
5x6 incline bench
5x6 decline bench. It's supposed to work different parts of the chest. Not sure how well it works as I've just started doing it but all the reps are performed from arms out wide with a slight bend in them brought above my chest and into the middle (like wings flapping) then try to crush my pecs together as they reach the middle.

Not sure if I've explained that clearly but hope it helps. I don't use any supplements as I want to see how I get on with just altering my diet.