DB Seated Bi curl 3x10
BB Standing Bi curl 3x10
DB Preacher curl 3x10
DB One arm row 3x10
Assisted chin ups 4x10
DB lying raise 3x10
Crunches to fail
Weights are basically heavy enough to be realy hurting on last few reps of set with somtimes to fail (cant do last 2-3 reps of a set)
I am 5'11 170pounds looking to build some mass and overall strength is this enough or should i change my program i have been doing this one for 2 months and will be looking to change soon anyways
Maybe for you, but for ME this is way not ok. I need my biceps for my rowing work, and even during my pullups I need them. If my biceps were not 100% then my back workout would not be, but YOU have to be the one to determine that yourself.
Are you able to put 100% of yourself into your back without the biceps slowing you down? This inclues getting sloppy to make up for weak biceps. While its possible your biceps are magnitudes above your back in terms of stamina and strength, it is not the norm if your build is balanced.
Chest - Substitute an incline press for the smith machine press and preferably use free weights / do only one of flyes or pec deck, then add something for lower chest such as cable crossovers or weighted dips leaning over with elbows flared out
Triceps - need a power movement (try close grip bench press), keep the overhead extensions and then do only one of the pressdowns (doing two id just repetitious...they really only add some solid isolation)
Back - ALWAYS do this before biceps...I would start with chins, then do a rowing exercise with free weights, add deadlifts for overall strength and lower back development, end with seated close grip row and some trap work unless you wish to work traps with shoulders
Biceps - you're repeating movements...try standing barbell curls, incline dunbell curls with a twist, finish with a concentration movement
Forearms - need to do some work here...I suggest wrist curls, reverse curls, and some hammer curl work (maybe alternate hammers and reverse curls every other w/o)
Shoulders - eliminate front raises and do something for your rear delts (reverse pec deck or bent over laterals)...may also consider shrugs or upright rows for the traps
Legs - should do on a separate day to work them adequately....lose the leg press and SQUAT...then some lunges for shaping upper quads and glutes, finish with sissy squats for a good stretched contraction and burn out with high rep leg extensions for detail
Hams - ??? ....do stiff-legged deadlifts and some ham curls (seated or lying)
Calves - standing raises are good for the gastrocnemius but you also need to work the deep inner calf muscle (soleus) so add some seated calf raises
I would also suggest training hams and calves in the morning and quads later in the day...it's very hard to do it all in one workout and not get slack!
Hope this helps... any questions feel free to ask!!