My $0.02

--You are working legs and back 3x a week, Triceps directly twice and everything else just once. Why?

--Abs on your "off days"? Why?

--No dead lifts? Why?

My thoughts:

--You are doing back the day before you are isolating the biceps. They (the bi's) should get hit hard if your back exercises are done with any intensity.

--You are doing squats the day after your ab workout. Squats are very core-intensive, so you may be short-changing your squat workout due to insufficiently-rested abs.

--You are doing a lot of direct forearm work. It's sucha little muscle. If you did deadlifts and shrugs along with the chins and rows, the grip work on those alone should be enough for the forearms.

--You have no work on the traps that I can see.

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