You asked for it :)
1Excessive arm work. Also, training your biceps the day before your back using such volume (fatiguing them) is going to have a negative impact upon your pulling ability, limiting the amount of overload you can place on the large musculature of your back.
2 Over lapping in the chest work. Choose one flat press (I am a huge dumbbell advocate), one inline press, and one fly movement. I see no reason for drop sets or super sets, they provide little to no stimulus for growth.
3 Shoulders. One pressing exercising using full ROM. One lateral raise movement. Hammer grip front raises actually work more of your biceps than your front delts. Again, no need for the drop set.
4 You do more work for your arms, which are comprised of 6 small muscles, compared to your thighs, which are comprised of many large muscles. You need to add in some ham string work, stiff leg dead lifts are key!
5 Back day: Dead lifts first, 4-6 reps. Then a low pull (chin up, lat pull down) than a horizontal pull (barbell row, seated row, etc.) is all you need.
Br
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