HELP want less bulky look!

[APG]

HELP improve my workout!

Basically I have decided that I am fed up of bulking then cutting and want to be lean all year round. Even if i loose strength I will accept this if I can achieve a more BB look to my body. My BF is at 22% according to my scales (don't think they are accurate same level as in my pictures). My current weight is 203lbs. I want to know how should I adjust my training my current routine which a 3 day spit. I will address my diet in the nutrition section. Thanks for your advice

Chest/biceps 1
Shoulders/legs 2
Back/triceps 3

Typical workouts

1

Flat bench
bar*10
60kg*10
100kg*10
130kg*8
140kg*5
140kg*5
150kg/160kg 1MR

Decline Bench
140kg*5
140kg*5
170kg*2

Flys(incline)
20kg* 10
20kg*10
20kg*10

EZ Curl

50kg *10
50kg*10
30kg*10

Hammers
28kg*10
28kg*10
28kg*10

2

Squats
Bar*10
60kg*10
100kg*10
125kg*6
125kg*5

Calf raises on machine (cant remember weight about the middle mark)

Dumbbell shoulder
45kg*6
45kg*6
45kg*6

Shrugs
160kg*6
160kg*6
160kg*6

Standing shoulder press(barbell)
50kg *20
50kg*20
50kg*20

3
SLDL
60kg*10
100kg*6
200kg85
200kg*5
220kg/230kg*1

Bent over rows

70kg*6
70kg*6
70kg*6

Pull-ups

3 sets of 6-8 reps

Skull crushers

45kg*6
45kg*6
45kg*6

1 arm triceps extensions

15kg*6
15kg*6
15kg*6

Machine pushdown (maximum weight 3 sets of 6)

 

[APG]

I can go to the gym 4/5 times a week if required

 

[SPIKE1257]

Maybe some cardio...

 

[APG]

Thanks spike I will was thinking about 10 mins before/15 mins of running burning about400cals or should I perform cardio on non lifting days? So 3 days weight training and 2/3 days cardio at 500-600cals or would this be over training

 

[SPIKE1257]

Thanks spike I will was thinking about 10 mins before/15 mins of running burning about400cals or should I perform cardio on non lifting days? So 3 days weight training and 2/3 days cardio at 500-600cals or would this be over training

3 days is good, you need to experiment and find out what's best for you.

 

[DimebagDarrell]

youre WAY below 22%. id say about half that.

 

[APG]

guess I need to get an accurate reading of my BF Will post some news pics over the weekend

 

[DimebagDarrell]

yeah, do a caliper test, you can get a pair for pretty cheap at most fitness stores (fitness stores, not ghey GNC)