Intermediate/Advanced Split Suggestions

[tgkfour1]

I am looking for suggestions on a new split routine-

Here are my near-term goals in order of priority:

1) Body Fat Loss- currently at about 22%
2) Increased Muscle Mass
3) Room for high intensity Cardio at least twice a week
4) Maintain Flexibility

I am currently on a split that has limited recovery time for my legs, and also seems to over train muscle groups on sucessive days- like biceps on back and arms days, or cardio close to legs days and I'm feeling it too much at times. Bums me out because it's from a highly acclaimed bestseller but I think it may not give adequate rest to major muscle groups.

Assuming I'm taking the right supplements & proper diet- can anyone recommend a better 4-5 day rolling routine?

I appreciate any feedback..
tgk

 

[Arnold]

here is one

 

[tgkfour1]

Prince-

Thanks a lot-

Would you recommend cardio on the upper body days or on a specific off day?

Thanks again-

tgk

 

[Arnold]

the general rule of thumb is to do cardio on OFF training days, but if that is not feasible I guess it would be okay to do cardio on upper body days.

 

[tgkfour1]

Who's better than you?

 

[Robboe]

Fair enough split.

One thing i'll add is to not take "day 1" as monday, cause it seems to be gym bible to do chest on mondays. At least this way you won;t be waiting ages for each equipment.

 

[tgkfour1]

TCD

I agree, although in my gym it seems to be the Supermom's Chest day and I'm one of the only men working in......

It hasn't been too crowded there yet.
Thanks,
TGK