Originally tried to post this in the strength section but it keeps saying I have to be a moderator to post, this is the only place I could put it !
Alex and Jabroni have given you some good advice there Sye!
Like Waz correctly said 9 sets on biceps and triceps is totally overdoing doing it !! It is possible to gain size and strength on just 1 single intense set to failure ( do a search on mike mentzers HIT theory ) like Alex said you should concentrate on the core compound lifts such as squats, deadlifts, chins, and bench press. Low volume training is the best way to train if you are a natural trainer and not on bucket loads of steroids.
You have to remember biceps and triceps are small muscles and can`t take the same amount of pounding as say your lats and pecs can, I would do no more than 4 sets on smaller muscles and no more than 8 sets on larger. Obviously to make up for the lack of sets each one would be ball bustingly intense. A training partner would come in handy for forced reps, drop sets etc..
Overtraining along with low calorie intakes is the biggest reason why people don`t grow they simply dont allow enough recovery time before hitting that muscle group again..a lot of people overlap the muscles by say training chest on a monday followed by shoulders or triceps on tuesday, obviously a bad idea as all these muscles are involved in the chest workout.
The best split IMO is the good old 3 day push pull split
mon : Chest, shoulders, triceps.
wed : Back and biceps.
fri : legs.
This ensures you can hit each muscle group hard and know that you have a full week for that muscle to recover, that way each time you train you will be stronger providing you have taken in enough calories, water, sleep etc etc..
Remember progression is the key, even an increase of one more rep each time you train is a massive achievement as it shows you have become stronger.
Like Jabroni said it is almost impossible to do if you have to do a lot of cardiovascular work / anaerobic ( wrestling, grappling etc ) as these burn a shed load of calories meaning you would almost have to double your calorie intake not to mention the increased recovery you would need from all the extra work your doing..kickboxing etc..so it`s usually best to decide which one is the most important to you, getting huge or becoming a super - fit athlete.
E mail me and I will do my best to sort out a nice routine for you and answer any questions you might have. I have worked in gyms for 5 years and studied sport science, personal training, sport therapy etc and have myself had a lot of experience with all aspects of weight training.
Hope that helepd
