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over training my bis? i've had people say that doing back exercises work the bis enough, but my back exercises don't even make my bis sore. but hows my routine though? opinions? input?

Sun:Rest
Mon:Back/abs/bis
-Lat Pull: 4 sets of 8.
-Seated Row: 4 sets of 8
-Sit ups:3 sets til failure
-Bent over lateral raise: 4 sets of 10
-Crunches 3 sets til failure
-Barbell Curl: 4...

I've had vets in the gym tell me i shouldn't do arm days or days concentrated on the biceps and triceps unless i have at least 15inch arms or have been doing full body exercises for at least a couple...

i personally do not feel any stress on my rotator cuffs, i love the exercise it's just kinda scary when you hear from a lot of people who seem to know what they're talking about that upright rows...

I was told upright rows puts a bad strain on your rotator cuffs and it's overall bad for you. Would widening the grip be more safe? or should i completely avoid it and do lateral raises instead.
...

Try doing the same exercises and weights and reps but with a more controlled-explosive movement.

If you have never deadlifted I would suggest training your lower back with simpler exercises to strengten it a bit and know how it feels to work the lower back. I suggest doing supermans on a matted...

Depending on what kind of back exercises you do, hitting the biceps the day before a back day isn't a good idea. most back exercises involve the biceps and you won't be able to hit them hard if you...

I read and been told its best to completely stay away from upright rows since it puts too much strain on your rotator cuffs. Or is that for close grip only?

I suggest using dumbbells, Inclined dumbbell press or inclined dumbbell flys.

No don't do dips for upper chest,

I would hit the tri's after you're done with the presses for chest and shoulders. So that way your tri's has already been worked but you'll finish them off.
I suggest overhead dumbbell extension.