Hello All,

I have been a longtime reader of this site, and I enjoy reading through posts and taking in all the advice I can from all of the posters here. I've been working out for about 2 years. I'm 6'0 210 pounds, with about 15% body-fat. I have a workout that I have been doing for about three weeks and I want to know if there are any tweaks I can/should make to it. I am just looking to primarily strengthen upper body, that's why no legs workouts in here. I would like any advice or criticism anyone can offer. Thanks!

Day 1 - Chest Bi's (Heavy)
Bench barbell press 4x 10-4
Cheating Barbell Curls 4x -8
Incline Barbell Presses 4x 10-4
Incline Dumbbell Curl 4x -8
Decline Barbell Presses 4x 10-4
Hammer Curls 3x-12

Day 2 - Shoulders Tri's (Heavy)
Seated Barbell Press 4x 10-4
Close Grip Bench Press 4x -12
Standing Barbell Raises 4x 10-4
Seated French Press 4x -12
Shoulder Shrugs 4x 20-10
Dips 3x -12

Day 3 - Back Forearms (Heavy)
Deadlift 4x 10 –4
Wrist Curls 3x -20
T-bar rows 4x 10 –4
Reverse Curls 3x -20
Wide-grip barbell rows 4x 10 –4
Wrist Curls behind the Back 3x -20

Day 4 - Chest Bi's
Dumbbell bench press 4x 20 -10
Cheating Dumbbell Curls 4x -12
Dumbbell Incline press 4x 20 -10
Cable Curls 4x -12
Dumbbell Flyes 4x 20 -10
Preacher Curls 3x -12

Day 5 - Shoulders Tri's
Seated Dumbbell Press 4x 20 -10
Triceps Push-downs 4x -12
Cable Upright Rows 4x 20 -10
Skull Crushers 4x -12
Cable Lateral Raises 4x -20 -10
Triceps Cable Extensions 3x -12

Day 6 - Back Forearms
Chin-ups - 4x -10
Wrist Curls 3x -20
Seated Pulley Rows 4x 20 -10
Reverse Curls 3x -20
Lat Pull-downs 4x 20 -10
Wrist Curls behind the Back 3x -20

Day 7 - Rest