Ectomorph (thin) aiming at lean gains. I am not sure if my back/biceps program is too much:

============Biceps=================

1. Standing, barbell, wide grip, bicep curl : 5 sets of 10 reps
2. Standing, barbell, close grip, bicep curl: 5 sets of 10 reps
3. Dumbell, concentration curls : 5 sets of 10 reps
4. zottman curl https://www.youtube.com/watch?v=ZrpRBgswtHs : 5 sets of 10 reps 
5. Dumbell Seated wrist curl 3 sets of 10 reps
6. Dumbell seated reverse wrist curl : 3 sets of 10 reps

===========Back=======

7. One arm dumbell row 5 sets of 5 reps
8. Pull ups 5 sets of 5 reps

9. Cable flys 5 sets of 5 reps

I follow Kostas' programs which can be found here and here . What modifications would you make on this one?

Its not too much but its not balanced. The back is at least 10 times bigger than the biceps so it always goes first in a workout. Also, you use a lot of biceps when you work your back, so if you start with biceps they wont be able to help you when you do your back. This will result in an underdeveloped and weak back which often leads to injuries. I will offer you a program that goes together with the chest and tricep one, so that you can have balance.

Weighted pullups or chinups 5x5
bent over barbell row 4x8
one arm dumbell row 3x10 each side
face pulls 3x12
standing barbell curls (shoulder width) 5x8 (maybe do some sets narrow some sets wide if you like, although I prefer normal grip to avoid injuries)
Spider curls 3x10 or incline dumbell curls 3x10 ( alternate between the 2 every workout)
Zottman Curl 2x15
optional forearm work ( i dont think its necessary because all back and bicep exercises are destroying your forearms, not to mention the deadlifts you re doing on leg day)


Kostas

Oh yea and before I forget, check this out. Its an article I wrote here in the site. Focus not so much on the exercises I m talking about, but more on the mentality i m trying to offer. This will help you not only with your back but with your whole body.

http://scotthermanfitness.com/articles_viewer.php?rID=46

Man , that is a very interesting article. Thanks a lot for posting it! I was searching for those answers about the back to be honest and not paying attention to it so much. That is why I was giving preference to the biceps...

Some questions on the above:

1. Do you refer to a different version of face-pulls for the back and not for the shoulders? (face-pulls are also in the leg/shoulders workout and they are in a superset with bent-over dumbell raise) .

2. Do you find the split ok ? Monday Chest / Triceps , Wednesday: Leg/Shoulders Saturday: Back/Biceps

I could do Chest/Triceps on Monday and then Legs/Shoulders on Tuesday since they involve different muscle groups , right ?

3. For barbell bicep curls , when you write 'normal grip to avoid injuries' , do you mean the use of an e-z bar?

I read the article. It is very informative. Thank you very much for posting it.

1. For shoulder day, I like to do face pulls with a lighter weight, and an external rotation of the shoulder. So the rope is coming to your nose and you are externally rotating the shoulders while doing so. For back day, I like to keep it heavier and bring the rope to my mouth/neck area without rotating anything, just pulling in a straight line. This focuses more on the back, and the external rotation focuses more on the rotator cuff and rear delts so its ideal for shoulder day.

2. The split is fine. Since you are having 4 rest days, you can have the workouts in whatever order you want. You wont reach over-training anyways.


3. No, I mean shoulder width grip which is considered normal. The EZ bar is used by those that have bad wrist flexibility but it still has wide and narrow grips. So whatever bar we re talking about, I prefer the shoulder width grip. Ideally you want your wrists-elbows-shoulders on a straight line. A very close grip or a very wide grip can be damaging to all 3 joints, although a lot of people do all variations. In my opinion if your outer head of the bicep is lagging, its much better to do some hammer curls rather than close grip curls. And if your inner head is lagging its much better to do some dumbell curls with a rotation.

There is a new FAQ section coming up here in the site, and I will be uploading a huge amount of content. One section is called basics for gaining muscle and it answers pretty much every question you have, so look out for it.

Yes I will look for it. This is very interesting content. I will soon post progress.

Kostas is right. Personally, I would start off with back then do biceps at the end or on another day. the routine that he gave you is pretty legit man. Add in some burn and super sets.