please critique my training routine

[musclestack]

Ok, guys. I've put together a rough draft of what I plan to start. All of my main exercises (bb bench, squat, deadlift, and db shoulder press) will obviously stay in there, but I added/changed a few accessory lifts to give my body a little shock. I start my cycle in 4 weeks. Please take a look at it, and let me know what you think. My main goals for this next year are as follows: get my chest to 'pop' out more, peak on biceps, stronger and bigger legs, and bigger calves. And, of course, to just get bigger and leaner all around lol.



EXERCISE SETS REPS

Monday (Back)

Bent over Rows 2 warm up sets/4 working sets 10/10/6-8/10
Pull Downs with Triangular Shaped Bar 4 10/10/6-8/10
Reverse Lat Pull Downs 4 10/10/6-8/10
DB Rows 4 10/10/10/10

*I'm looking for possibly one more back exercise. Any suggestions?
**I have been using the straight bar for lat pull downs for years now, and thought I would switch it up to the triangular shaped bar.

Tuesday (Chest)

BB Bench 2 warm up sets/4 working sets 10/8/3-5/10-12
DB Incline Bench 4 10/10/6-8/10
BB Decline Bench 4 10/10/10
DB Flat Bench (Light) 4 10-12/10-12/10-12/10-12
Incline DB Flys 4 12/12/12/12

*Is there too much pressing here? I want to get my currently 'flat' chest to pop more as mentioned, but I also train for strength so I cannot sacrifice the BB bench. I added in DB flat press with light-moderate weight at high reps to get more of a pump to the chest, which will hopefully increase hypertrophy.

Wednesday (Legs)

Back Squat 2 warm up sets/4 working sets 10/8/3-5/12
Leg Press 4 12/12/12/12
Walking BB Lunge 4 20 Steps for all Sets

*My legs are always dead after this, but I was thinking maybe I should add in leg extensions and hamstring curls. What do you think?

Thursday (Shoulders)

DB shoulder press 2 warm up sets/4 working sets 10/8/3-5/10
Machine Shoulder Press 4 10/10/10/10
Front Lateral Raises 4 10/10/10/10 (each arm)
Upright Rows 4 10/10/10/10
Side Lateral Raises (with cables) 4 10/10/10/10

*I can't do BB shoulder press due to an old shoulder injury, so I stick to dumbells.

Friday (Deadlift & Biceps)

Deadlift 2 warm up sets/4 working sets 5/5/3/3
Straight Legged Deadlift 4 8/8/8/8
Seated DB curls 4 12/12/12/12
Seated Preacher Curls 4 12/12/12/12

*For the deadlift, I'm just looking for strength to increase my max for my next competition.
**Do you think I should add in one more exercise for biceps? If so, what?



While critiquing this, please keep in mind that I am a 'powerbuilder', meaning that I train for both size AND strength. I want to be as big as possible, but also have the strength to back it up. This is why on all of my 'main' lifts, I incorporate both high reps at moderate weight as well as low reps with heavy weight. Also, on many of my exercises, on my last set, I actually just end up going to failure (which is more or less 8-12 reps).