i've been strong in all aspects of lifting since i started except for my flat bench... i've never got lots of size but always gotten strong... im thinking its been a result of my workouts in the past... heres a little sample of what i've been doing... and will continue to do until told otherwise

monday
flat bench
incline bench
some sort of light fly's

procede into
dips most of the time weighted (i thought this was always a good way to shift into triceps)
then 2 other exercises for tri's usually : machine press downs, over head dumbell extensions, close grip bench, may be donkey kicks for isolation some times

tuesday
dead lifts
wide overhand grip pull ups weighted most of the time
seated rows or standing bent over rows

campered bar curls
hammer curls
barbell curls

thursday
seated military barbell
side raises
front raises
up right rows or reverse flys

Barbel shrugs
reverse barbell shrugs

Friday
squats
leg press
puke
lounges
extensions

all exercises are done in 4 sets ad pyramid down starting at 10reps ending at 4reps

last 2 sets of each exercise are till failure unless a concentration exercise


whats odd is i dont do much for my traps and they get as big as i want.... im wondering if thats a sign that my body doesnt like to be hit with volume (this just came to me now that i wrote everything down) it takes me about 1.5 hours each day to do these

what do you guys think?