Need some help organizing!

[redneckriot]

I've been strengthening for about 3-4 months now and I want to take it to the next level. I'm a little confused to what I'm reading about back days and "doing 80% one day" and what not. My week breaks down like so:

Sunday: Arms and chest
Monday: back and shoulders
Tuesday: Legs
Wensday: Arms and chest
Thursday: back and shoulders
Friday: Legs
Saturday: off or cardio and hard abs

I also do 1-2 hours on either a stationary recumbant or stand up bike every day. I also work abs in some capacity every day.

Pretty much I do my stuff and will work everything to failure with 1-2 sets + catches and generally will superset with 1-2 other exercises of the same muscle group.

I'm trying to get a lean strong body type. I'm currently 6'5 200-205 lbs with 12-13% fat. I've had results with this routine, but have been plateauing as of late in terms of weight and strength.

Does what I'm doing sound like this best course for what I want (<9% fat; overall strength; defined core)? Anything I could do for better results?

[ucsumma]

I've been strengthening for about 3-4 months now and I want to take it to the next level. I'm a little confused to what I'm reading about back days and "doing 80% one day" and what not. My week breaks down like so:

Sunday: Arms and chest
Monday: back and shoulders
Tuesday: Legs
Wensday: Arms and chest
Thursday: back and shoulders
Friday: Legs
Saturday: off or cardio and hard abs

I also do 1-2 hours on either a stationary recumbant or stand up bike every day. I also work abs in some capacity every day.

Pretty much I do my stuff and will work everything to failure with 1-2 sets + catches and generally will superset with 1-2 other exercises of the same muscle group.

I'm trying to get a lean strong body type. I'm currently 6'5 200-205 lbs with 12-13% fat. I've had results with this routine, but have been plateauing as of late in terms of weight and strength.

Does what I'm doing sound like this best course for what I want (<9% fat; overall strength; defined core)? Anything I could do for better results?

Here are a few recos:
1) Split arm and chest into 2 separate days:
- Potential Split: Arms, Legs, Rest, Chest, Back & Shoulders, Rest (Repeat)

2) Decrease the duration of your cardio sessions and increase the intensity:
- Instead of steady-state cardio, use HIIT instead

OR

3) Decrease your rest periods between your strength-building sets to keep your heart rate elevated while you lift

The other key variable in terms of preventing a plateau and seeing gains is nutrition, is your current diet on point? Are there any potential optimizations you could make?

[Wildtim]

Anything I could do for better results?

This:

http://forum.bodybuilding.com/showthread.php?t=4195843


Or this:

http://startingstrength.wikia.com/wi..._Strength_Wiki


Here's why:

http://forum.bodybuilding.com/showth...hp?t=118004321