Judge my new program

[Chamber36]

I made massive gains on Arnold's Blueprint to Cut. Tried his Blueprint to mass afterwards but the volume was simply too high. Been sort of puzzling around trying to figure out what exercises work for me and my body composition and strengths/weaknesses. Had some trouble fitting in all the right exercises to hit every muscle group within 3 days.

I'm trying to mainly strengthen the entire back and shouders. Plus chest of course and legs for stability. Might not need to do arms, but it would be sad if the arms start lagging.

The weights aren't definitive yet. Just estimations until I go try this routine and write down what I can lift.

Also I want to incrementally increase Bench/Squat/Deadlift by about 5 kg each every week. Maybe 2,5kg each workout.

Day 1
Deadlift 5x5 100kg
Lat Pulldown 5x24 60kg
T-bar/Bent Over BB Row 5x12 50kg
Lat Pullover 3x12 25kg
BB Curl 3x12 20kg
Hammer Curl 5x12 12kg
Incline Curl 3x6 10kg
Cable Concentration Curl 3x12 8kg

Day 2
Bench 5x5 70kg
Dips 4x12 85kg
Incline DB press 4x12 14kg
Cable Pec Flies 4x12 12.5kg
Skull Crusher 5x12 25kg
Cable Tricep Extension 5x12 15kg
Overhead Tricep Extension 5x12 15kg
Cable Tricep Kickback 3x12 10kg

Day 3
Squat 5x5 80kg
Quad Extension 5x20 50kg
Ham Curl 5x15 20kg
Calf Raises 5x20 60kg
Overhead Press 5x5 50kg
Shrugs 5x12 80kg
Arnold Press 5x12 14kg
Lateral Raise 3x20 4kg
Reverse Fly 3x20 4kg

 

[Chamber36]

Just completed my day 3. Took me 2 hours.

I feel pretty darn great now though.