Critique My workout

[UCFTransam]

Just looking for some insight on how i can improve my current workout. Been doing it for a while now and been thinking of mixing it up a bit since its kinda plain jane. I seem to be putting on great strength but size isnt comeing on like i want it(then agian, i heard it takes a few weeks for size).

Sunday: Chest/Tri :4 SETS Flat bb press (8reps, 6, 4, 2-max), 3sets Incline(8-6-4/2). Weighted Dips(4 sets usually, on the 4th set i take the weight off and just pump out as many as i can); Usually a Fly movement or an overhead press to finish off "Chest". The Tricep portion i do; CGBP(4 sets low reps), Skullcrushers OR French press; straight bar or v bar(or rope) pulldown.
Monday: OFf
Tuesday: Back/BI. Wide/middle Pullups; Bent over rows 4 SETS, first two sets moderate weight to about 8 reps, last 2 HEAVY. T-bar heavy(3 sets);Deadlifts, First set warmup, then about 3 sets heavy as i can go. I also sometimes throw in some lat pulldowns on the same day. That makes almost 20 sets of back which i think is probably overtraining hence the reason im posting this up.
Biceps;Seated Dumbell curls w/ a twist to "fatigue" biceps 3x sets.. Barbell curls 4 sets(8, 6, 6, 4-6); about 3 sets of cable work, supersetted with palms down biceps curls. Instead of supersetting sometimes ill just end the day with some hammer curls. SO that makes about 13 sets-15 sets on biceps.
Wed: Shoulder/Trap Military press, 4 sets real heavy; 3 sets of arnold press OR 3 sets of hammer Str machine. 3x Front Raises, 3x rear delt. My shoulders are probably the best bodypart on me so i think this is pretty solid. Thats about 13 sets for that.
Traps:3xUpright rows, moderate to heavy; Barbell/dumbell shrugs about 4 sets real heavy. 3xBehind the neck shrugs
Thur: OFF
Fri:Quad/Calves I pyramid squats for about 6 sets, the last 2 being about 2 reps real heavy. Then i either do legpress for about 4 sets OR i do "Zerxer squats"(i didnt spell it correct) where you kinda do a front squat position, hits your quads pretty hard. Then i usually do about 4 sets of hamstring or more quad work, i switch it bi-weekly.
Sat:Chest/Tri Repeat.
Sun:OFF

I keep repeating this and it ends up being like 5 days a week 2 on 1 off. Each bodypart every six days. I remember watching blood and guts and seeing that yates does a 2 on 1 off type routine so i figure i'd incorporate something like that.

I appreciate it ahead of time guys, let me know what you think.

*Im also on prop/dbol at the moment so recovery times are a bit enchanced* 3 weeks into the cycle at the moment and squat max has jumped about 70 pounds.

[GunTotingHipGangster]

Just looking for some insight on how i can improve my current workout. Been doing it for a while now and been thinking of mixing it up a bit since its kinda plain jane. I seem to be putting on great strength but size isnt comeing on like i want it(then agian, i heard it takes a few weeks for size).

Sunday: Chest/Tri :4 SETS Flat bb press (8reps, 6, 4, 2-max), 3sets Incline(8-6-4/2). Weighted Dips(4 sets usually, on the 4th set i take the weight off and just pump out as many as i can); Usually a Fly movement or an overhead press to finish off "Chest". The Tricep portion i do; CGBP(4 sets low reps), Skullcrushers OR French press; straight bar or v bar(or rope) pulldown.
Monday: OFf
Tuesday: Back/BI. Wide/middle Pullups; Bent over rows 4 SETS, first two sets moderate weight to about 8 reps, last 2 HEAVY. T-bar heavy(3 sets);Deadlifts, First set warmup, then about 3 sets heavy as i can go. I also sometimes throw in some lat pulldowns on the same day. That makes almost 20 sets of back which i think is probably overtraining hence the reason im posting this up.
Biceps;Seated Dumbell curls w/ a twist to "fatigue" biceps 3x sets.. Barbell curls 4 sets(8, 6, 6, 4-6); about 3 sets of cable work, supersetted with palms down biceps curls. Instead of supersetting sometimes ill just end the day with some hammer curls. SO that makes about 13 sets-15 sets on biceps.
Wed: Shoulder/Trap Military press, 4 sets real heavy; 3 sets of arnold press OR 3 sets of hammer Str machine. 3x Front Raises, 3x rear delt. My shoulders are probably the best bodypart on me so i think this is pretty solid. Thats about 13 sets for that.
Traps:3xUpright rows, moderate to heavy; Barbell/dumbell shrugs about 4 sets real heavy. 3xBehind the neck shrugs
Thur: OFF
Fri:Quad/Calves I pyramid squats for about 6 sets, the last 2 being about 2 reps real heavy. Then i either do legpress for about 4 sets OR i do "Zerxer squats"(i didnt spell it correct) where you kinda do a front squat position, hits your quads pretty hard. Then i usually do about 4 sets of hamstring or more quad work, i switch it bi-weekly.
Sat:Chest/Tri Repeat.
Sun:OFF

I keep repeating this and it ends up being like 5 days a week 2 on 1 off. Each bodypart every six days. I remember watching blood and guts and seeing that yates does a 2 on 1 off type routine so i figure i'd incorporate something like that.

I appreciate it ahead of time guys, let me know what you think.

*Im also on prop/dbol at the moment so recovery times are a bit enchanced* 3 weeks into the cycle at the moment and squat max has jumped about 70 pounds.

i may have misread this, but are you working chest and tri's on saturday AND sunday? if so this is no good.

youre routine is very similar to mine, but i dont think you need that many sets for bi's AFTER working your back, i'd stick to 6 sets max after back. I do supinating curls (the curls you described with a twist) and straight bar curls
i do a very similar workout for back too, some people will say its over training, but ive been gaining mass with it since i started it, but i would throw out the pull downs, if you arent getting enough work with your pull ups, add weight and i guarentee you'll see a huge difference, also you may want to try 2 sets of wide grip pull ups and 2 sets close underhand grip to work your lower lats

One thing you could try is moving shrugs to back day BEFORE deadlifts, the deads work your traps pretty well, and help stretch them out

Looks good to me, hope i helped some

[GunTotingHipGangster]

oh and remember the key to gaining mass is doing more work each week (reps, weight, sets)

[Undecided09]

I think you should do all your power moves first, or after a good stretching move...i.e. chinups then Deadlifts, IMO that works well for me...Also throw out singles and doubles, some might even argue triples, you may feel like a machine, but as far as growth goes they do nothing for you, I would say that even when going heavy, make sure you do atleast 3 reps, some argue even 4 or 5...

[HUNTER1]

training chest/tris too much. Drop one of the days and allow some recovering time

[UCFTransam]

oh and remember the key to gaining mass is doing more work each week (reps, weight, sets)

No im just working them actually once a week. Since i do 2 days on, one day off the "start" of the week changes every week- so it looks like i did them back to back.

Also, i actually just added in the lat pull downs because i felt like i was leaving something out; but i agree i think i just need to add some weight with the pull ups. Do the pro's even do pull ups? I dont think ive ever seen a pro do any, but yet i see them on the lat machine.

[GunTotingHipGangster]

No im just working them actually once a week. Since i do 2 days on, one day off the "start" of the week changes every week- so it looks like i did them back to back.

Also, i actually just added in the lat pull downs because i felt like i was leaving something out; but i agree i think i just need to add some weight with the pull ups. Do the pro's even do pull ups? I dont think ive ever seen a pro do any, but yet i see them on the lat machine.

i don't know how the pro's train, but i know once you reach a certain mass that you incorporate different things into your routine, mainly with cables

[Undecided09]

No im just working them actually once a week. Since i do 2 days on, one day off the "start" of the week changes every week- so it looks like i did them back to back.

Also, i actually just added in the lat pull downs because i felt like i was leaving something out; but i agree i think i just need to add some weight with the pull ups. Do the pro's even do pull ups? I dont think ive ever seen a pro do any, but yet i see them on the lat machine.

Do the Pros do Pull-ups? Pull-ups are a staple in Johnnie Jacksons back routine and he has one the best backs there is, he is a powerlifter and maxed out at like 900 on the deadlift in a competition once I think...Chin ups are so underrated and underperformed, GREAT FOR YOUR BACK...

[Qex]

I know Arnold and Franco Columbo used to do a busload of pull-ups. Wide grip then inverted close grip. I love pull ups. Pull ups are a man's, man exercise. And if they are good enough for Arnold well then...........