Rate routines?

All 5 sets 6 reps

Day1 Biceps
1) Concentration curls
2) Preacher curls
3) Zottman curl
4) Ez bar standing curl
5) Arm roller
6) Planking , decline crunches

Day 2 Rest day run 20mins

Day 3 triceps
1) Diamond push up 3 x 12-15
2) Ez bar skull crusher
3) Tricep kick back
4) Bench dips
5) Air bicycle, side jack knife

Day 4 rest bike ride 20 mins easy

Day 5 legs /back
1) Jump squats 3 x 15
2) Squats
3) Romanian dead lifts
4) Leg extensions
5) Deadlifts
6) Leg curls
7) D bell row
8) Dumbbell over head row
9) Lying dumbbell shrug
10) Standing barbell shrug
11) Calve raises
(cont)