need advises&correction to my workout split

[FCECC2]

dont hesitate to tweak it.

lundi:
biceps:
*seated preach curl 5 sets of 6-7 reps
*heavy ass negative BB curl (cheated) 3sets of 4-6reps
*reverse grip BB curl 3 sets of 8-10reps
*seated DB curl 3 sets of 8-10reps
calves:
*standup calves 3 sets of 10reps
*seated calves 3 sets of 8-10reps
forearms:
*forearm curl 4 sets of 6-10 reps
*reverse grip forearm 3 sets of 8-10reps

mardi:
chest:
*BB bench press 5 sets (2 for warmup and 3 heavy)
*DB press 4 sets of 4-7reps
*pec fly 3 sets of 8-10reps
shoulders (part1):
*military press 3 sets of 6-8reps
*DB shoulders press 3 sets of 6-8reps

mercredi:
legs (part1):
*heavy ass squat 5 sets of less than 8reps
*leg press 5 sets of 6-10reps
*seated leg raise(dunno the real name) 4 sets of 8-12reps
triceps:
*overhead BB triceps extension 3 sets of 6-10reps
*horizontal DB triceps extension 4 sets of 5-7reps
*cable triceps pushdown 3 sets of 8-10reps

jeudi:
shoulders (part2):
*side delt DB fly 7 sets of 6-10reps
*side delt cable fly 3 sets of 6-8reps
traps:
*DB shrugs 4 sets of 8reps
legs(part2):
*heavy ass deadlift 5 sets of 4-10reps
*ham curl 3 sets of 6-10reps

vendredi:
lats:
*pullup 3 sets of 6-8 reps
*pullover 3 sets of 5-7reps
*pulldown 4 sets of 6-10reps
back:
*seated rowing machine 4 sets of 6-8reps
*DB row 4 sets of 6-8reps
*bent over rows 4 sets of 6-10 reps

weekends:

rest

i want to alternate incline/flat chest exercise each week (ex. week1: flat press work, week2: incline press work) to make sure i solate both well.

this is what i look, stats are in it: http://anabolicreview.com/vbulletin/...threadid=64357

thanks a lot

[KeyMastur]

Do you not do any front / rear shoulder raises ??

Why not just do your entire legs in one session ??

Skull krushers make an excellent tricep workout as well.

[FCECC2]

thanks KeyMastur for your reply
yep i do some front shoulders raise with the military press dumbell & barbell i just do it with my chest workout, i dont want to overtrain them. same thing with the rear shoulder raise, when i do my lats workout theyre always sore as hell the next day.

what is exactly skull crusher? i think its what i call "horizontal DB triceps extension" i dont know the exact name, so keep correct me hehe. but yeah its a good exercise

any other advises?

[KeyMastur]

Basically like this - but laying down :

http://www.exrx.net/WeightExercises/.../BBTriExt.html