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Originally Posted by kenseth17cd
Reverse lat pulldowns by the way. They do hit your shoulders. My biceps are my worst asset. They need a whole lot of work. I don't have any ball in my bicep at all. That is why I have a whole day dedicated. I am up for any suggestions/improvements on the workout.
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I think you are overtraining your biceps and that could be why they are not growing. I also find it a bit strange that you do not do barbell curls (unless you do your cheat curls on a bb). BB curls are the best mass building bicep exercise and IMO should be your first exercise. After those I would do a preacher curl followed by incline DB curls.
On chest/tri day I would drop the closegrip benchpress as you have already done a wide grip one (I know one is for triceps) and I would drop the decline bench press. Instead I would do weighted dips as these hit the lower chest and triceps. I would also add skullcrushers and wouldnt bother with the pushups.
Also your back day is lacking. Pullups, BB, bench DB and T bar rows are good exercises. After I started going heavy on back day my biceps started to grow. I now work back and bi's on the same day. My back/bi routine looks like this:
Wide grip pullups: 4 sets, 12,10,8,6 reps
DB rows on bench: pyramid reps, 12, 10, 8, 6, 4, 2 increase weight every set by 10 lbs/hand
Wide grip Tbar rows (for middle back): 3x8
Deadlifts: 2x8
BB curls: 3x6, last set to failure with minimal cheating
ps. sorry for the thread hijack
And for the original question I believe that the number of sets depends on how hard you are training, the amount of rest between training sessions and the bodypart being trained. soccergrub's post made sense so I would use something like that as a reference.