biceps and triceps.

[GT2]

Definitely drop the biceps down to once a week, and I wouldn't say 13 sets of Tricep's is so much because it's a much larger part of your arm, 13 sets is just 4 exercises @ 3 sets each... Skull Crushers, Close Grip Bench, Straight bar pushdown, and rope pushdown is a good combo!

I would substitute one of those for weighted dips

[AdamGH]

I would substitute one of those for weighted dips

nothing beats the pump of some weighted dips!