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Agreed. To much on the lower back and all the supersetting is a little much. Keep it simple homie

Do the press first, thats what is going to build the most mass. If you feel the need to get the blood flowing before that i would stick with cable flies or something similar, keep your triceps fresh.

You train fasted?

The flat bench is overrated. Stick with DB flat, and BB incline. Unless your training to be a power lifter.

To answer your question the way it's stated, dips. Don't get hung up on killing the arms with " isolation " movements. What do you think is going to stimulate more bicep growth, 35lb concentration...

Why do you split up your back workout?

You said you have been lifting for years, so did this back stiffness just start? Or has it always been like that?

Also your 29, 2 years younger than me so you may wanna try to do a couple more...

Your young, so I would rotate them both in your routine. I prefer DB myself, seen to many pec tears from bb ruin nice physiques over the years. If I do flat bb I keep the weight lighter and try for...

Skull crushers while lying on the ground. Let the bar go over your head and rest on the ground after each rep. Kinda like a dead lift for tri's if you will.
DC'ers call it the Wojo press.

I think your overtraining them. You don't need to do them after back and chest. Deads and presses will help increase the size of your arms on their own.

I've always had better gains with DB presses, especially inclines. Like others have said though its good to rotate BB/DB. BB presses definitely have their advantages.

I personally think your overtraining them. Like Mark said, you hit bi's with back and tri's with chest.

Have you checked with your MMA place? Do they not do any conditioning?[/QUOTE]

?????

Maybe just do cardiovascular workouts until you move ????

Nothing wrong with doing sumo's once in a while. You will feel it in your hams though.

Do them on back day every other workout. Rotate them with free weight t-bars, and do them last, put everything you have into them!

It takes time + Deadlifts!

How the hell do you do a one arm t-bar row ?

Nevermind............

Some people need little or no cardio to get lean. Others need 2 sessions a day, genetics once again.

Inzer wrist wrap supports. Get the short ones, 12 inch I believe. Also great for heavy pressing movements.

My opinion is not to touch and go. Ive seen a few people hurt themselves that way. If your having trouble with the first 4 inches start switching in rack pulls. I like doing them anyway.