Built if performing a circuit do you incorperate high volume training then?
I don't often do circuits. I do
complexes from time to time, and I do depletion workouts as part of UD2.0 though. Complexes are "5 reps, 5 reps, 5 reps, 5 reps, 5 reps then DIE" lol and depletions are timed sets, usually 20-reps each, to use up glycogen. Very specific applications of high-rep work.
And to OP, how come doing triceps after being blasted with chest & iso, and then 2 days after doing shoulders which use tricep, then doing iso again. How come only doing 2 exercises for chest where biceps get 3? I think this might be overtraining biceps. If you have cables I suggest inclined cable crossovers for your upper chest which looks like it's lagging and maybe dips to cycle.
It IS really easy to overtrain biceps - on a cut they really don't need the direct work for the most part.
Crossover cables are a good "stretch and pump", but again, probably best left as a pumping exercise for bulking or maintenance.
Dips are an excellent movement!
Everything else looks fine though, maybe a bit more hamstring work because I don't see any hamstring work there. I'm not sure you need to on a cut, but hopefully built can clear this up.
A few sets of heavy Romainians and or Glute Ham Raises do a cutting lifter good.
What sort of cardio are you doing?
Don't listen to me though, I'm just learning from the pros and thought i'd share my thoughts
You're learning fast. Dunno about the others, but I'm far from a pro - we're all works in progress.
I do dips and i do leg curls also, sorry forgot to put those in there >.< and for cardio ive just been doing a light eliptical on my days where i do lift (10-15 min) and I like to do the stairmasters for my harder cardio.
I'd ditch the leg curls and just do the heavy work like deads and GHRs - it might be time to prune your workout back to something short and sweet.
Maybe something like this:
Day 1: 3x5 rows, 3x5 heavy bench, 3x8 one-arm dumbbell rows, 3x8 dips. Postworkout cardio 20 minutes.
Day 2: 3x5 heavy squats, 3x8 Front squats, 3x8 Romanian deads. Postworkout cardio 20 minutes.
Day 3: rest, optional walking
Day 4: 3x5 clean and press, 3x5 weighted chins, 3x8 Olympic bar corner presses, 3x8 one-arm lat pulldowns. Postworkout cardio 20 minutes
Day 5: 3x5 heavy deads, 3x8 RDLs or GHRs, 3x8 split squats or walking lunges or front squats. Postworkout cardio 20 minutes.
Day 6, Day 7: rest, optional moderate cardio.
For the cardio, you could look at my
cardio article, the end has a sample month worked out with the lifts.
