Modified Workout (please critique)

[BillyATO]

I have modified my workout a bit and would like some input on it.

Diet:
7:30 Total Oats or Oatmeal for breakfast
8:05 ECA stack, 400mg Ibuprofen and 30g protein shake
11:15 Chicken or Tuna (Salad or Sandwich)
4:00 ECA stack, 60g protein shake w\ 30g complex carbs added, Creatine (10g creatine, 200mg alpha lipoic acid, 5g glutamine, 1g glycine), 400mg Ibuprofen
[5:15-7:00 Workout]
7:30 Grilled Chicken or Salmon with steamed vegetables

Workout Routine:
Monday
Chest
BB Bench Warmup, 6, 6, 4, 2, -1
DB Incline Bench 3x8
DB Flat Bench 3x8
Cable X-Over (angle down) 3x8
Triceps
Dips 3x8
Skull Crushers 2x8
Tricep Extensions (rope) 3x8
Abs
Kneeling Cable Crunches 3x10
Vertical Hip Raise 3x10

Tuesday
Back
SL Deadlift Warmup, 8, 6, 6, 4
Good Mornings 3x8
Lat Pulldown (wide grip) 3x8
Standing BB Rows 3x8
Hip Extensions 3x10
Biceps
EZ-Bar Curls 3x10
Standing DB Curls 3x10
DB Preacher Curls 3x10
Abs
Incline Twisting Situp 3x10

Thursday
Shoulders
Rotator Cuffs 3x12
Military Press 3x8
DB Side Raises 3x12
Upright Rows 3x8
Forearm
DB Wrist Curls 3x10
Reverse BB Wrist Curls 3x10
Abs
Vertical Hip Raise 3x10
Obliques
DB Side Bends 3x10

Friday
Legs
Full Squat Warmup, 8, 6, 6, 4, 1
Leg Curls 3x10
Sled Press 3x8
Leg Extensions 3x10
Calf Raises 3x10
Reverse Calf Raises 3x10
Biceps
Incline Curls 3x10
Standing EZ-Bar 3x10
Abs
Weighted Situps 3x10
Vertical Hip Raise 3x10

Thanks in advance!!
Bill

 

[The Shadow]

No need to do the flat bench AND db bench in the same w/o as it hits the same plane and same ares of the pecs - alternate them

Drop the ez bar curls and add in incline or incline hammers
Totally drop the biceps from Friday

 

[BillyATO]

The DB bench I do is lighter than the BB (which is my main movement), I feel like they're good to do just for the stabilizers involved... comments?

I do biceps on friday mainly because I think I look better on the weekend (they feel pumped until sunday morning at least)... I'm still giving my Bi's 2 days of rest... comments?

 

[The Shadow]

lolol on the biceps on Friday thjing...iy will be easie rto grow on a once per week program

Well..if stabilizers are what you are after - do just db's

 

[BillyATO]

Which bench is better for building mass and strength? I can BB bench 315 but I with DBs I can only do 75 or 80 per hand...
I'm trying to get bigger at this stage, currently I'm 6'4 225# @ 16%bf...

 

[gettinlarger]

SL deads are mainly a hammy exercise. Conventionals work EVERYTHING. LOTS of back included. And yeah dude, take out the biceps for friday. Are you lifting to be pretty on the weekend or to get bigger and stronger? And I think bb bench would be best to build mass/strength rather than dumbbells.

 

[BillyATO]

I want it all (pretty, big, and strong ...is there something wrong with that?

 

[BillyATO]

bump... any other comments on my diet/supplementation or workout... any suggestions are appreciated.
(and thanks again to those who already did!)