ok well my chest i do

bench press usually 5 sets
then chest press 5 sets
then if im still ok do dumbell flys
then triceps i do the lat pull down thing 5 sets then tricep curl things 5 sets.

then back i do 2 execerises 5 sets each

and biceps is where i try concentrate on 5 sets of 3 execerisies.

sorry about spelling im an impateniten typer you see.

and recomedations?