Just started again after a break of a couple of years....

So here is it boys and gals.... Critique away

Im @ 5.11 and 197 LBS. I am carrying atleast 25 LBS of extra fat. The idea here is to do Cardio after the weights 4 times a week and try to preserve as much muscle as I can while trying to shed that fat.



Monday:     OFF

Tuesday: Back & Traps
1.      Negative Pull-Ups – 3 sets 6-8 reps
2.      Bent-Over Barbell Row – 3 sets 6-8 reps
3.      Deadlifts – 3 sets 6-8 reps
4.      Dumbell Presses: 3 sets 6-8 reps
5.      Lateral Raises – 3 sets 6-8 reps
6.      Barbell Shrugs – 6 sets 6-8 reps
7.      Clean and Press: 3 sets 6-8 reps

Wednesday: Chest & Triceps & Legs
1.      Flat Bench Press: 3 sets 6-8 reps
2.      Incline Bench Press: 3 sets 6-8 reps
3.      Cable Cross-Overs: 3 sets 6-8 reps
4.      Skullcrushers – 3 sets 6-8 reps
5.      Tricep Pressdowns – 3 sets 6-8 reps
6.      Close Grip Barbell Press – 3 sets 6-8 reps
7.      Squats – 3 sets 6-8 reps

Thursday: OFF

Friday: Shoulders, Traps & Legs
1.      Clean and Press: 3 sets 6-8 reps
2.      Dumbell Presses: 3 sets 6-8 reps
3.      Lateral Raises – 3 sets 6-8 reps
4.      Barbell Shrugs – 6 sets 6-8 rep
5.      Deadlifts – 3 sets 6-8 reps
6.      Squats – 3 sets 6-8 reps

Saturday: Back & Biceps
1.      Assisted Pullups – 3 sets 6-8 reps
2.      Bent-Over Barbell Row – 3 sets 6-8 reps
3.      Front Seated Row – 3 sets 6-8 reps   
4.      T-Bar Row – 3 sets 6-8 reps
5.      Barbell Curls – 3 sets 6-8 reps
6.      EZ-Bar Curls – 3 sets 6-8 reps
7.      Hammer Curls – 3 sets 6-8 reps

Sunday: Chest & Triceps
1.      Flat Bench Press: 3 sets 6-8 reps
2.      Incline Bench Press: 3 sets 6-8 reps
3.      Cable Cross-Overs: 3 sets 6-8 reps
4.      Skullcrushers – 3 sets 6-8 reps
5.      Tricep Pressdowns – 3 sets 6-8 reps
6.      Close Grip Barbell Press – 3 sets 6-8 reps
7.      Barbell Wrist Curls: 3 sets 6-8 reps
8.      Seated Calf Raise – 3 sets 6-8 reps

Stingray


So here is it boys and gals.... Critique away

Im @ 5.11 and 197 LBS. I am carrying atleast 25 LBS of extra fat. The idea here is to do Cardio after the weights 4 times a week and try to preserve as much muscle as I can while trying to shed that fat.



Monday:     OFF

Tuesday: Back & Traps
1.      Negative Pull-Ups – 3 sets 6-8 reps
2.      Bent-Over Barbell Row – 3 sets 6-8 reps
3.      Deadlifts – 3 sets 6-8 reps
4.      Dumbell Presses: 3 sets 6-8 reps   <<<<<<< I assume you mean overhead in which case is anterior delt (shoulder) exercise
5.      Lateral Raises – 3 sets 6-8 reps   <<<<<<<< Shoulder exercise
6.      Barbell Shrugs – 6 sets 6-8 reps
7.      Clean and Press: 3 sets 6-8 reps   <<<<<<< Shoulder exercise

Wednesday: Chest & Triceps & Legs                        
1.      Flat Bench Press: 3 sets 6-8 reps
2.      Incline Bench Press: 3 sets 6-8 reps
3.      Cable Cross-Overs: 3 sets 6-8 reps
4.      Skullcrushers – 3 sets 6-8 reps
5.      Tricep Pressdowns – 3 sets 6-8 reps
6.      Close Grip Barbell Press – 3 sets 6-8 reps         
7.      Squats – 3 sets 6-8 reps

Thursday: OFF

Friday: Shoulders, Traps & Legs
1.      Clean and Press: 3 sets 6-8 reps
2.      Dumbell Presses: 3 sets 6-8 reps
3.      Lateral Raises – 3 sets 6-8 reps
4.      Barbell Shrugs – 6 sets 6-8 rep
5.      Deadlifts – 3 sets 6-8 reps                <<<<<<< Obviously works back
6.      Squats – 3 sets 6-8 reps

Saturday: Back & Biceps                                          <<<<<<<< Too many row and curl varitaions
1.      Assisted Pullups – 3 sets 6-8 reps
2.      Bent-Over Barbell Row – 3 sets 6-8 reps
3.      Front Seated Row – 3 sets 6-8 reps   
4.      T-Bar Row – 3 sets 6-8 reps
5.      Barbell Curls – 3 sets 6-8 reps
6.      EZ-Bar Curls – 3 sets 6-8 reps
7.      Hammer Curls – 3 sets 6-8 reps

Sunday: Chest & Triceps                                       
1.      Flat Bench Press: 3 sets 6-8 reps
2.      Incline Bench Press: 3 sets 6-8 reps
3.      Cable Cross-Overs: 3 sets 6-8 reps
4.      Skullcrushers – 3 sets 6-8 reps
5.      Tricep Pressdowns – 3 sets 6-8 reps
6.      Close Grip Barbell Press – 3 sets 6-8 reps
7.      Barbell Wrist Curls: 3 sets 6-8 reps
8.      Seated Calf Raise – 3 sets 6-8 reps

V,
    You're the Clipart Photoshop GOD!

 

I hope this isn't a Big Beyond Belief setup..

Thanks for the comments V.... appreciate it.

Perrynaytor... No... this is not... i want to start BBB in September. I want to spend August just getting used to the exercises again.

IMO too much volume and frequency.

You should try something else. Like an A/B routine; upper/lower split or full body split. Specially after such a long break.

example
WO A
Squat 3x?
pull-ups 3x?
Bench press 3x?
Curls 3x?

WO B
Deadlift (any kind except straith legged) 3x?
rows 3x?
incline bench press 2x?
OH press 3x?

Alternate workout A and B with 1 off day inbetween

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?