On a first note seeing your routine I would slightly rework it , It may just be me but I think you workout needs to be ramped up. I dont see a problem with it , your workouts a hell of alot better than some I have made but. I think you need to cut down on your days..... Cut it from monday-friday down to 3-4 times a week with some spacing between them. Then do 3-5-8 for compound movements and 5-8-10 reps for less compound more isolation movements. I say add in deadlifts and and your back alone seems pretty short currently.
Im going to make a suggestion and hopefully you like it and it sounds good to you and others on the board. But I think arms and abs need to be added into other days of exercises , being all of the exercises for that day are low CNS lifts and all isolation besides your close grips and dips. You could benefit with throwing those into another day and having more recovery time. That and your close grips , if your targetting strictly triceps which is what you do with them Ive always thought best to do them last to burn them out on a pre-exhausted muscle like alot of guys here normally talk about.
mess around with the rep ranges but I think you need some high and low rep work , with the addition of cardio since the problem with your chest , I think is bodyfat related and not a muscle issue .... good news QUICK FIX. Build more mass and add in some cardio and good to go. There may be a few of the less compound movements that its pretty stressful on your connective tissues I find to go so heavy on them so if you find an exercise like that change the rep ranges to make them comfortable but still training heavy. I personally think its better to do the heavy weight first after you've warmed up , because if you fatigue and your endurance fibers kick in to help your strength fibers they can benefit from heavy weight tearing the fibers to rebuild , BUT if you do endurance reps first than heavy low reps.... You may not exhaust your strength fibers fully since your doin them last to where your endurance muscles for sure will get broken down to be rebuilt but your strength fibers may get lucky , which means unlucky for you.
I would always warm up good then start sets with the heavy weight and low reps first , then work your way to the light higher reps , because towards the end besides the muscle fibers , your going to induce more of a pump which is good for the ego and recovery , While like an article that was posted on here said , high rep exercises do not release myostatin into the muscle , so if you end with high reps the myostatin may be worked or transported away leaving your body tricked into growth.
Monday- Chest / Tri's
Chest dips 3-5-8
Incline BB or DB 3-5-8
Incline hammer strength 3-5-8
Pec fly 5-8-10
Close grip bench 5-8-10
Pushdowns 5-8-10
WEDNESDAY Legs
Squats 3-5-8
Leg press 3-5-8
leg extension 5-8-10
leg curl 5-8-10
calve raises 3-5-8-10-12 Low total work movement , short distance traveled , add more sets.
Thursday BACK / BI's
Deadlift 3-5-8
Pullups 5-8-10 If you can do pullups which I assume you can pulldowns are NO replacement.
Seated low row 5-8-10
Barbell curls 5-8-10-12
Cable over behind head curls 8-10-12
[media]http://cdn-viper.demandvideo.com/media/5711D187-AA30-41E6-986F-AF10D7952C59/jpeg/AFEC64D7-93A7-45AC-A1E2-FC85828F6D15_2.jpg[/media]
both arms over the head doing curls instead of extensions , will develop a great pump while targeting the underlying muscle for peak.
Friday - Shoulders/ Abs since you do pec work etc I assume your at a gym
Military press 3-5-8
Shrugs 3-5-8-25
upright rows 5-8-10
front raise 5-8-10
side raise 5-8-10
Cable lying knee hip raises 5-8-10-25 I love them......
http://www.exrx.net/WeightExercises/RectusAbdominis/CBLyingLegHipRaise.html
