I didn't know I've opened a new diary! Just kidding
Good stuff happening there. May I add something to smiley's corrections?
Chest & Triceps
Bench Press (warm-up) - 2x6-15
Bench Press - 3x 6-10 -
Incline Dumbbell Bench Press - 3x6-12
Incline (alternate weekly -flat) Dumbbell Fly - (3x6-12 Increase sets to 5 and reps to 12 - 15)
Close-grip Bench Press - 3x6-12
Triceps Dips - 3x6-12
I'd leave the sets for dumbbell flies (be them incline or flat) at 3 and add dips (preferably triceps dips) if you have a place to do them!Back & Biceps
Barbell Rows (warm-up) - 2x6-15
Chin Ups - 3x6-10
Bent Over Rows - 3x6-12
Upright-Rows - 3x6-12
DB Curls - 3x6-12 (Choose between Hammer curls or DB curls)
Twenty-Ones once in a blue moon to shock your biceps (maybe every 3rd or 4th week)I would substitute T-bar rows with barbell rows (your warm-up) and db rows with upright-rows (use an EZ curl bar for a healthier wrist 
). I wouldn't decrease the volume for back too much, because it's an even bigger muscle group than chest!Abs - Wednesday
Crunches - 3x6-12
Lying Leg Hip Raise 3x6-12
Bicycles - 3 x 6-12
Legs - Thursday
Squats (warm-up) - 2x6-15
Squats 3x6-10
Leg Extensions - 3x6-12
Unilateral Leg Curls - 3x6-12
Standing Calf Raises - 3x6-15
Would leave sets like that, but decrease reps surelySeated Calf Raises - 3x6-20
Would leave sets like that, but decrease reps surelyShoulders - Friday
Standing overhead press (warm-up) x2
Standing Barbell overhead press - 3x6-10
Upright Rows - 3x6-12
(do them on your back day for more volume for back/biceps imo)Side Raises - 3x6-12
(keep them)Rear Delt Rows - 3x6-12
(if you get tired of them or notice a lack of rear delt development try reverse flies)That's what I would do.
Sorry Danny I have to disagree
Tricep dips can cause shoulder problems.
Flies are most effective at high volume.
Upright rows to a great job at working your mid delt (lateral raises on the other hand are a isolation and sorry build mass slower) if you do them with a wide grip. Also he's doing quite a lot on back day so wouldn't it be best to keep them on shoulder day to spread the work out over the week?
T-bar rows are a really great back workout if your leaving deadlifts out.
Calfs respond best to high sets they don't get worked in compounds a much as arms which are about the same size and so need some additional reps which you need to make up with low reps and high sets.
However it wouldn’t be surprising that you might disagree with some of my views. Intelligent and sincere people can disagree. What I think is important is looking at things in different ways and then coming up with our own conclusions. Danny I hate to disagree with you with such minor points it's the kind of things you learn from experience and everyone is different I think he may have to try for himself.
Don't be sorry. This is a healthy discussion going on! It would be a shame to let it die! Also I love discussing/talking with you so don't you dare to stop replying
@Triceps Dips: I have never had shoulder problems with them. Chest dips are different though. I guess he'd have to try just like you said in that last part you talked about!
@Flies: I just felt that 5 sets of an isolation exercise feels kind of awkward. You might say that I treat flies like curls. They can be beneficial, but I don't see them as mandatory for chest growth. If 5 sets work for him then he should go for it anyways
@Upright-Rows: I know that they basically target 3 different muscles: Upper Back, Lateral Delts and Biceps. For more information look here (that's directed to Danny, I know that you know this site, smiley
)
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.htmlAs I see it you can do upright-rows on a back or on a shoulder day. For me I realized that they work quite a lot of biceps and trapezius (middle/lower fibers). It might just be the way I'm doing them though.
Generally shoulder day might be better, but in this case I'm afraid that his back/bicep day doesn't have enough volume. He only works his back/bicep once per week. After your recommendations this back/bic day would look like this:
Barbell Rows (warm-up) - 2x6-15
Chin Ups - 3x6-10
T-bar Rows - 3x6-12
Hammer or DB Curls - 3x6-12
That's 3 working sets for bicep and a lousy 6 working sets for back (which isn't enough if you follow such a split routine like he does). Now that alone didn't got me thinking. What got me thinking was that he has a chest/triceps day (it's more of a chest day anyway) that goes like this
Bench Press (warm-up) - 2x6-15
Bench Press - 3x 6-10 -
Incline Dumbbell Bench Press - 3x6-12
Incline (alternate weekly -flat) Dumbbell Fly - 5x12-15
Close-grip Bench Press - 3x6-12
CGBP works the chest too, but even without them he has 11 sets for chest, which is almost twice as much as he has for his back.
This is the main reason why I would treat the upright-row as a back exercise and just do an isolation exercise for lateral deltoids on friday (note that there is enough rest between back day and shoulder day).
@T-Bar rows: Yeah that's what I forgot. I'd integrate them into back day too as working sets or at least as warm-up sets
My bad!
@Calves: You're probably right. You're the one with the killer calves actually not me
