cheers i will cut bicepts down hear to learn

one thing will say first 2 are more like warm up sets so theres only one real working set per group
this is something new i am giving a go
sort of like this

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.

For the 10 rep set, use 50% of your 6RM weight.

For the 8 rep set use 75% of your 6RM weight.

For the 6 rep set use 100% of your 6RM weight.

Then you would finish off with using 35% of you 6RM for the 15 reps set.

Biceps are small muscles, they only need 1 set to warm up

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tues
back

warm up
cardio rower 5mins
seated row machine light 25reps

back
lat pull down 10,8,6,15
dead lift 10,8,6,15
bent over dumbell row 10,8,6,15
cable high back row parrallel grip 10,8,6,15
couldnt help putting few wide grip chin ups in prob about 10 at end

also done forearm exercise rolling a barbell on bench

thrs
shoulders/triceps

warm up
light rear delt 25reps
light dumbell press 25reps
arms streaches

shoulders
dumbell shrugs 10,8,6,15
machine shoulder press 10,8,6,15
clean and press 10,8,6,15
rear delt raise 10,8,6,15
cable delt raise 10,8,6,15

triceps
cable pshdowns 10,8,6,15
close grip bench press 10,8,6,15
tricept extensions 10,8,6,15

20 sets for shoulders!! That's way too much, bring it down bit.
12 sets is a good start

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im lost at what you mean hear
20 sets what have i done 20 sets of ???

friday
legs

warm up
some streaching
25 body squats

sqauts 10,8,6,15
leg press 10,8,6,15
leg raise 10,8,6,15
hams raise 10,8,6,15
standing calf 10,8,6,15
seated calf 10,8,6,15

10mins on bike
streaches

4 sets of each exercise x 5 exercises = 20 sets!!

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Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.