Critique my routine - trying to cut & maintain

[BigMasaBarto]

All,

So last week I had my yearly doctor's visit, and while all of my blood work (cholesterol, blood sugar, etc.) showed excellent marks, my doctor really pushed me to drop some weight. For the past year, I have had absolutely zero life, due to the fact I work in the financial services industry. In fact, all the late nights trying to steer the company away from the abyss led to totally unhealthy lifestyle, for which now I am trying to correct for. Before I started work, I had a good foundation of muscle, so I am really looking cut the gained body fat while trying to maintain some of it.

Here is my training split:

Monday through Friday: AM Cardio

1. 30 minutes eliptical using "fat burn mode," averaging 180 strides/min on the inclines, and 200 on the flats
2. 30 minutes treadmill, 4mph @ 2.5 - 4 incline

Sunday: Quads, Calves

1. Leg Extensions: 2x15 warmup, 4x12-10
2. Squat: 4x10
3. Leg Press super-set w/ body-weight lunges: 4x10 w/ 4x10
4. Calf Press (using Leg press machine): 4x20
5. Seated calf raises: 4x15-12

Monday: Chest

1. Bench/DB Bench: 2x15 warm-up, 4x10-8*
2. DB Incline/DB Incline: 4x10*
3. Hammer Decline (they lack a decline bench): 4x12
4. High-Cable Fly: 4x10
5. Low-Cable Fly: 4x10
6. Pec-Deck: 4x10

*I plan on alternating these, depending on which part of the pec I wish to emphasize that week, as well as rotating between bar and dumbbell.

Tuesday: Back

1. Lat Pulldown warmup: 2x15
2. Assisted Pullups: 6x10 (2 wide grip, 2 middle grip, 2 close grip)
3. DB Rows or Barbell Rows: 4x10
4. Lat Pulldown: 4x10
5. Close grip cable row: 4x10
6. Straight-arm lat pulldown: 4x10

Wednesday: Shoulders, Traps

1. Machine Military Press warmup: 2x15
2. Arnold Press: 4x10*
3. Bent-Over Lat Raises: 4x10*
4. Lat raises: 4x10*
5. Front Raises: 4x10*
6. Barbell or Dumbell Shrugs: 4x10
7. Upright Row: 4x10
8. Front Cable Raise/Reverse Pec deck/Side cable raise: 4x10

*Note, depending on the week, I plan to alternate these in response to which delt head I want to target. In this example I am targeting the front, utilizing Arnold press first, front raises midway, and front cable raises at the end.

Thursday: Hamstrings, Arms

1. Romanian dead lift: 2x15 warmup, 4x10
2. Ez bar/regular bar curl: 4x10
3. Assisted Dips: 4x10
4. Alt. DB Curls/Hammer Curls/etc.: 4x10
5. Cable press-down/Skull crushers/etc. 4x10
6. Leg Curl: 4x10

As far a nutrition is concerned:

1. Before Cardio: BCAAs
2. Breakfast: Natty PB on Whole Wheat toast, or Whole Wheat English Muffin with slice of ham, egg white, and slice of cheese, scotish steel cut oatmeal
3. Mid Morning Snack: Granola bar or pack of Kashi instant Oatmeal
4. Lunch: Bowl of low sodium soup, sandwich (whole wheat bread, slice of sheese, couple of pieces of roast beef), and yogurt
5. Mid Afternoon Snack: Granola bar
6. Dinner: Chicken stir fry with chicken, broccoli, sugar snap peas, 1/2 cup of brown rice
7. PWO: 2 scoops Custom Carb/Pro Shake (75% waxy maize starch, 10% PeptroPro, 10% BCAAs, 5% Leucine)
8. PPWO: 2 scoops Custom Protein Shake (25% PeptoPro, 25% Hydrolyzed Whey Protein Isolate, 25% Egg White Protein, 25% Whole Milk Protein Isolate)
9. Bed: 2 scoops Custom Night Protein (50% Micellar Casein, 50% Whole Milk Protein Isolate)

Me: 24yrs old; 6'3", 330lbs.

Thanks, and I look forward to any and all feedback!

[Critical Mass]

From what I read you are doing way to much. I mean 20 sets for chest cmon. Cut it in half and drop the cables imo.

[nbaylot33]

From what I can see right off the bat is that your doing way to much. Like the above poster said cut it by half and you will be ok. To much can make you lose muscle and damage the CNS. Make sure your diet is spot on and just keep those total amounts of sets down. Also, on the treadmill decrease the mph and increase the incline it burns more calories going at a slower speed. My treadmill is usually at 3 mph at around 15% incline. Good luck man

[BigMasaBarto]

Thank you both for the feed back. Here are the take-aways I got from your comments:

1. For Quad day, alternate every-other-week Leg Press with Lunges
2. For Chest day, rotate incline, flat, and decline bench for lift #1; db incline & flat for lift #2; and high, low, and peck deck for lift #3 every week. Thus, I would essentially do three lifts for 12 sets
3. For Back day, stick to pull ups, rows, and straight arm lat pulldowns
4. For Shoulder day, stick to one lift per delt head, and two lifts for traps
5. For Cardio, slow down the speed and raise incline on the treadmill
6. Lock in the diet

Thanks again for your comments!