[hardknock]

This is a split i've worked on for sometime,and oddly it's worked for the past 4months; im not sure how long it will work, but here it is (not counting any warm up sets) Oh, and right now im not cycling anything, my last one ended a few weeks ago. So maybe i'll start to tail off in the strength area pretty soon, idunno

Done twice a week, on Mon/Fri
Bench:
3-4 x 5-6 reps (max rep)

Cable Cross/or DumbB presses
3 x 6-8 reps

Triceps
6 x 10-12 reps (3 exercises)

Biceps
9 x 10-12 reps (3 exercises)

Fore Arms
4 x 12-16 reps (2 exercises)

NOTE: im trying a strength/semi-bbler split over an 8 week period.

i.e. For 8 weeks my chest and legs get lower reps, 85-95% of my max, while my shoulders, arms, and back get 65-75% @ higher reps, less rest periods.
At the end of the 8 weeks(2more weeks) i'll switch and give legs/chest the semi-bbler routine; back, arms, and shoulders will get the lower reps, heavier weight routine for 8 weeks....

Oddly, this has all worked out for 3 1/2 months, but im concerned that i might be working my tri's/bi's to much especially since i bench, and possibly might do flat dB presses in the same workout as my arms ...im thinking i only need 4 sets on tri's since they'll also get hit inbetween days on shoulder/leg/back day with military presses; same goes for my bi's also?

i didnt mention legs/back/shoulder routine, because it's pretty cut and dry.

If any1 can chime in with some opinions, they'd be much appreciated...