Need A New Plan Of Action, Help!

[Jiesel]

Well my cycle came to an end, got some good size in 12 WKS of Test, Deca, and Drol. Stats Before - 6'0, 204lbs @ 15%BF, 15.5" Arms, 44" Chest, 36" Waist, Bench 225x1....Stats Now - 6'0, 225lbs @ 18%BF, 16.5" Arms, 46" Chest, 38" Waist, Bench 305x1.

I have some good size and real good shape to my shoulders, back, chest and arms but I think I need to slim out to make them really show. I want to switch up to a High Intensity Workout Program that will still have me building muscle and strength. I haven't done cardio or abs but I want to add that to my new routine. Looking for Ideas for a good split, gimme what ya got!

Currently -

Mon - Shoulders
Tues - Chest
Weds - Rest
Thurs - Bicep and Tricep
Friday - Rest
Sat - Back
Sun - Rest

[AcePowerZ]

I like the full body routiene working every muscle group 2 times a week.

As Followed

Day1
Chest=(3 Sets each)
1.Machine Bench Press, 2.(DB)Press, 3.Dips

Back-(3Sets each)
1.Lat Pulls, 2. (DB)Rows, 3.Cable Rows

Triceps(2Sets each)
1.Tricep Press, 2. (DB)Kickback

Biceps-(2Sets each)
1.Machine Curl, 2. Hammer Curl

Abs-
Decline Crunch, LegLifts



Day2
Run/Bike 3-6 Miles
Quads (squats)3 Sets (50-100 Reps)
Calves (15min) Jump Rope


Day3
Shoulders-(3Heavy Sets)
1.Machine or (DB) Press
2.Traps-(3Heavy Sets) Shrugs
3.Triceps-(3Quick Pump Sets) Cable Pushdowns
4.Biceps-(3Quick Pump Sets) Concentration Curls
5.Abs-Machine Crunch, LegLifts


day4.
Run/Bike 3-6 Miles
Quads-3x Sets 50-100 reps
Calves-15min Jump rope

day5.
Chest-3Super Sets of each reps 10-20
1.Incline Bench Press, 2.Machine Fly's, 3.Pullovers
Back-(3sets of giant sets)
1.Cable Rows, 2. Hammer Lat Pulldowns, 3. (DB) Rows
Triceps-(3quick pump sets)
1.Cable Machine Overhead Press
Biceps-(3quick pump sets)
1.Preacher Curls

Day6.
Run/Bike 3-6 miles
Quads-3x 50-100 reps (squats)
Calves-15 min Jump Rope


Day7.

Rest or Run

[Jiesel]

Bump!

[whiteronniewannabe]

Are you going to run any clen, eph etc now after your cycle?

Nevertheless, I was in a very similar boat as yourself (expcept arms and chest slightly beigger, waist 36 and bf% lower) but nevertheless this I have found to be very good at helping me retain muscle size whilst cutting up and coming more defined. I am adding more cardio in now, however this is it principally speaking

Mon - Shoulders & Traps
1. Clean and Jerk (Going heavy, 4 sets)
2. Shoulder presses, 3 sets 12,10,8
3. Lateral raises, 3 sets 12,10,8
3. Front delt dumbell raises (super sixes) 6,6,6
4. Barbell Shrug (heavy), 4 sets 12,10,8,6
5. Side delt raises, 3 sets, 12,10,8

20 minutes run = 2miles

Tuesday - Back
1. Deadlifts (heavy) 5 sets, 15,10,8,6,4
2. Lat pulldown 3 sets, 10,8,8
3. Seated row 3 sets, 10,8,6
4. Close grip lat pulldown, 3 sets, 10,10,10
5. Tbar row, 3 sets, 10,8,8
6. Straight arm lat pulldown, 3 sets 15,12,10

20 min run

Wed - Cardio and Abs

30minutes cross trainer
5minutes stepper

4 ab exercises

Thursday - Chest

1. Incline chest press (heavy) 4 sets, 15,10,8,6
2. Flat bench (super sixes) 1-3 sets depending 6,6,6
3. Decline bench (super sixes) 1 set 6,6,6
4. Inclin dumbell fly, 3 sets, 10,8,8
5. Pec dec 3 sets, 15, 12, 10

20 minute run

Friday - REST or Legs (my knee is shot so not trained often)

Saturday - Bis, Tris and Calves

Super set arms over 4 exercises, finishing with abs.

On ALL body parts (except arms) being with a big compound exercise and then the exercises after that just feed off of it. I like to keep it really high intensity, Weights in and out in 40-50 mins

It is worth noting that recently to accomodate for the rugby season I am going to change my days and some of my training patterns but this is a very basic expample of a session for me.

Hope this helps bro