critique my routine

[spirit]

Hey guys, this has worked really well for me so far am wondering whether i should change anything.. im trying to just lean down at the moment (am at approximately 12% bf now and trying to get around 8-10%)

Monday
behind neck shoulder press 7 reps (3x45kg 1x40kg)
upright row 7 reps (3x42kg 1x40kg)
incline dumbell press 7 reps (2x40kg 2x36kg)
bench press 7 reps (2x60kg 55kg 50kg)
incline crunches 4x12reps (whilst holding 18kg)

tuesday

Close Grip Lat Pulldown 7 reps (4x 60kg)
Close Grip Seated Pulley Row 7 reps (something like 44kg)
Seated Calf Raise (cant remember)
Reverse Wrist Curl (using 8kg dumbell)

evening: HIIT 10min warmup, 20min of 30spring 1min run

Wednesday

Squats 7 reps (5x 70kg)
Leg Press 7 reps (5x100kg)
Leg Curl 7 reps (5x45-55kg)

Thursday

Close Grip Bench Press 7reps (4x60kg)
Tricep Dip 8reps (my weight 67kg)
Dumbbell Shrug 7 reps (25kg each arm)
Standing Calf Raise 7 reps (about 50 i think)

evening: cardio 30 mins usually on the stepper or rowing

Friday

Pull Ups 7 reps (3xmy body weight 67kg, 1x with 5kg assistance)
E-Z Bar Curl 7 reps (20kg + the weight of ez bar either 15 or 20 not sure)
Hammer Curl 7 reps (10kg dumbell each arm)
incline Crunches 4x12reps (whilst holding 18kg)

saturday

cardio 30-40mins plain running

in terms of diet, i currently eat around 6meals a day
typically something like (only lunch and dinner change)

training - protein shake + banana
breakfast - cereal + raisins + yohurt
snack - 3xsmall oatcakes + 1 slice cheese
lunch - oven cooked mushroom burger + salad
snack - protein shake
dinner - big salad

aiming around 1,500 cals a day, am 5ft11 and 67kg

 

[spirit]

well, i have been using this routine for around 5months (ive increased weights as it got easier) now and am getting bored so would like to mix it up a bit

i like the 5day split, any good routines on internet that anyone can recommend?

as for muscle, dunno how to tell you that.. i am trying to lean down so thats why im intentionally lowering my cals.. at this stage i really only use weights to ensure that i dont loose to much muscle, am planning on trying to get bigger over winter months...

cheers

 

[spirit]

i havent done the 1rm for a while so am not too sure, i do lift to failure, once it becomes easy i up the weights. yeap i am vegetarian. i also just enjoy going to the gym to destress before work, which is why i like the 5day splits! as for 7, dunno just like the number i guess i've lost around 10kg so far and have also put on muscle too

 

[spirit]

67kg is quite light for someone who is the best part of 6ft, are you looking to achieve your goal of 8% BF by losing more weight? Or maintain ~70kg and increase mucsle mass?

i want to really stay static at around 70kg now whilst losing the BF, if that is possible. That is my main worry now, i dont want to drop any more kg... although i will be switching to bulking up over the winter months but still 67 is a bit on the light side i agree. any tips for this?