my new training programme. please comment !

[hobnob]

okay so im on cycle which means i normally up my training
here goes
monday chest & triceps
1: decline bench press 4 sets of 8-12 reps
2: dumbell flies 4 sets 10-15 reps
3: incline bench press 4 sets 8-12 reps
4: pec deck 4 sets 10-15 reps
5: dips 4 sets of how ever many reps i can
6: cable rope pressdowns 4 sets 8-12 reps

tuesday back & forearms
1: lat pull downs 4 sets 8-12 reps
2: barbell row 4 sets 8-12 reps
3: seated cable row 4 sets 8-12 reps
4: dumbell rows 4 sets 8-12 reps
5: butterflies we call them ( lower back exercise) 4 sets 10-15 reps
6: standing wrist curls on smith machine 4 sets 8-12 reps
7: cable reverse arm curls 4 sets 8-12 reps

wednesday shoulders & traps
1: barbell press 4 sets 8-12 reps
2: dumbell laterall raises 4 sets 8-12 reps
3: dumbell bent over rear shoulder raises 4 sets 8-12 reps
4: cable laterall raises 4 sets 8-12 reps
5: dumbell shrugs 4 sets 8-12 reps
6: barbell shrugs 4 sets 8-12 reps

thursday deadlifts, biceps & forearms
1: deadlifts 4-6 sets 8-12 reps
2: barbell preacher curls 4 sets 8-12 reps
3: standing hammer dumbell curls 4 sets 8-12 reps
4: cable rope arm curls 4 sets 8-12 reps
5: seated dumbell wrist curls 4 sets 8-12 reps

friday flat bench & triceps
1: bench press 4-6 sets 1-5 reps
2: close grip bench press 4 sets 8-12 reps
3: skull crushes 4 sets 8-12 reps
4: behind the head dumbell tricep raises 4 sets 8-12 reps

saterday legs
1: squats 4 sets 8-12 reps
2: leg press 4 sets 8-12 reps
3: leg extensions 4 sets 8-12 reps
4: calf raises 4 sets 8-12 reps

sunday OFF

cycle is 750mg test a week, 300mg deca a week & 100mg anavar a day.
each training session lasts no longer than 70 mins MAX

[Turkish Juicer]

This sure looks solid.

I would have a few suggestions, however.

Traps: Instead of performing 2 shrug exercises with different equipment, upright rows as a second exercise can be more beneficial for trap development. I personally go heavy on smith machine barbell shrugs with less reps and go heavy reps with standing cable upright rows with less weights. Gives a great pump...

Biceps: You may want to alternate cable rope arms curls with high pulley cable curls since none of the current exercises in your routine does not specifically target the inner (shorter) head of the bicep like this exercise would. Give it a shot and see how it feels...

Legs: Your leg routine is weakest link in the chain, IMO. Here is how I would modify it:

- Squats, go heavy on your current rep range.
- Leg press, try to adopt a 12-20 rep range as opposed to what it is currently.
- Leg extensions, 8-15 rep range
- Calf raises, 10-15 rep range

You also need to perform isometric exercises for your hamstrings such as standing, seated and/or lying leg curls. My proposal would be something like this:

- Seated Leg Curls: 4 sets 8-15 reps
- Lying Leg Curls: 4 sets 8-15 reps