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no offense but people who do time already have some type of muscle building history

I've had the same issue in the past with flat vs. incline or decline. I was once decline benching 315 in sets of 12, and was flat benching 275 in sets of 6-8. I then jumped to the conclusion that...

Im going to try my best not to "guru" you here.

Right now I notice that your on a simple 3day split with a push pull combination to allow some recovery. If it works for you, great!

I'm...

your not going to be able to do compound lifts on 4 hours of sleep, sorry.

high intensity cardio and high repetition calisthenics. You can go lift but it is much harder to maintain a diet for it.

Take a week off and switch to a 5 day split

Simply put, you will never work out a specific muscle group at full intensity if you are on a full body/3day workout plan. Compound movements are excellent nonetheless and should be done at the...

Well there is no way your that high in fat % I can tell you that. The cut look you seek can be achieved from kalisthenics (push ups pulls ups sit ups) and hiit cardio.

Ty for the feedback. I currently do wide grip pullups on back day, should I add in some variations?

if you want some "serious mass" a 3-day is not recommended. just throwing that out there..

note: im basing this off the fact that women carry a higher fat %

1. 10-11%
2. I think if you drop down to 9 and tone up some lean muscle mass you will generally look more "cut"
3. about a...

I've been having some problems with my arm growth. There is nothing wrong with my diet because i've been bulking since march (can be seen in progress pictures).
Monday-chest
Tuesday-back
wed-off...

move tris to thursday, done.

if you've been on a consistent isolation split then you will most likely see gains from the 5x5. I have done the 5x5 and also the 10-8-6-6 (better in my opinion). The main thing about these, are...

Just going off of what your telling me. You want to cut carbs and calories.
make sure you have oatmeal with breakfast and a yam with lunch, take carbs out of your meal past 4 pm.
I would say do...

#3 is a little wacky to me, but its just my opinion. I know the underlying meaning, if you worked at 150% intensity but only pulled out 2 sets of 5 deadlifting 495, then this may be a valid argument.

chest-

I find that barbell for flat bench, and dumbbells for incline gets better results.

The hiit and full body sounds ok. Eating less? Im not sure about that.

Ive gotten eaten by that injury a couple times a while back. After I built up my upper back it never happened again..

why don't you list what you've been doing in the gym and what you've been eating. That will probably give you some more feedback.