Sorry to jump back in on this again Cal but after looking at your routine I think you need to look at it too buddy.

If you train Bicepts properly on the Wednesday there isn't a cat in hells chance that you should be able to train them again Friday.

You also do chest by itself when its a no bigger muscle than Tri's or Shoulders imho.

You train what you call the "smaller" muscles far too much and definately overtrain your arms.

I hope you take our pointers in a helpful way, we are not trying to be picky.