If you have the ability to stretch this over another day I think you would benefit, looks lke 4 days there so shoot for 5!
On your chest day and shoulders day, do only those muscles. I can only imagine you feeling wrecked after doing shoulders so not putting 100% into triceps or vice versa, the same with your bi's and chest!
I would try having a day for bi's and tri's (I know some may moan about doing same day). This not only makes your workouts shorter but should be more intense and pin pointed to that muscle group.
Try some front raises on shoulder day too, one week do side laterals with cables and the other use db's, this will change it up a bit and I can't imagine you would do both if your killing your side laterals anyway. Ooo get some shrugs in aswell for the traps!
On chest day don't worry to much about decline bench, too many people do because this muscle can be stronger, maybe once a month, get some cable low pulleys and bring them up for your upper chest, not much weight needed here just a great pump in upper chest.
When you do your biceps, really concentrate on the positive AND the negative moving only your forearms up and down keeping your elbows really still with great form and feel that pump. You will need to do at least 2 exercises for sets of 4x10-12. Don't worry if other idiots are lifting bigger weights because they won't be working their biceps!
Back looks pretty good, try starting with db rows though as you'll need the energy for these and really feel the stretch when contracted at the top, whatever you do don't throw the weight up let your back pull it up to position! The only other thing maybe a little less weight on deadlift and concentrate on form and get 10-12 reps for 4 sets.
Others may disagree but I think a few tweeks like this and you'll notice a difference!
post edited by Mitch1985 - 2011/04/04 12:47:10