New training programme post StrongLifts 5x5

Now that I've completed 12 weeks of StrongLifts 5x5 and have somewhat bulked up, I've decided to change my training programme so that I'm able to continuously challenge my body to workout harder and to see better results. This new programme serves to cut and define the body and will last for between 12-16 weeks. It can be tweaked along the way by increasing the weights and/or number of reps and/or sets. The choice is yours...

As for food, you'll need to watch your diet carefully. Remember, you are what you eat :-P

Here's my new training programme:- 

Day 1 

Chest

1. Flat barbell chest press- Half pyramid- 60kg x 15, 65kg x 12, 70kg x 10, 75kg x 8, 80kg x 6
2. Incline barbell chest press- Half pyramid- 50kg x 15, 55kg x 12, 60kg x 10, 65kg x 8, 70kg x 6
3. Flat dumbbell chest press- Dropset- 4 sets x 12 x 2 (18kg & 14kg)
4. Incline dumbbell chest press- Dropset- 4 sets x 12 x 2 (16kg & 12kg)
5. Machine flye- Dropset- 4 sets x 12 x 2 (40lbs & 33lbs)

Bicep

1. Barbell bicep curl- Half pyramid- 20kg x 15, 22.5kg x 12, 25kg x 10, 27.5kg x 8, 30kg x 6
2. Incline dumbbell bicep curl + Incline hammer bicep curl- 4 sets x 12 (8kg & 6kg)

Day 2

Shoulder

1. Overhead barbell press- Half pyramid- 40kg x 15, 42.5kg x 12, 45kg x 10, 47.5kg x 8, 50kg x 6
2. Overhead dumbbell press  + Arnold’s dumbbell press- 4 sets x 12 (18kg & 14kg)
3. Front barbell raise + Bendover dumbbell raise- 4 sets x 12 (25kg & 6kg)
4. Upright barbell row + Dumbbell lateral raise- 4 sets x 12 (30kg & 8kg)

Legs

1. Squats- Half pyramid- 70kg x 15, 75kg x 12, 80kg x 10, 85kg x 8, 90kg x 6
2. Machine leg extension- Dropsets- 4 sets x 12 x 2 (45lbs & 40lbs)
3. Seated calf extension- Dropsets- 4 sets x 12 x 2 (105kg & 95kg)
4. Machine leg curl- Dropset- 4 sets x 12 x 2 (40lbs & 33lbs)

Day 3

Back

1. Deadlift- Half pyramid- 60kg x 15, 70kg x 12, 80kg x 10, 90kg x 8, 100kg x 6
2. Bendover barbell row + Bendover dumbbell row- 4 sets x 12 (50kg & 40lbs)
3. Machine pulldown (open & closed grip)- 4 sets x 12 (40kg & 33kg)
4. Machine seated back row- Dropsets- 4 sets x 12 x 2 (40kg & 33kg)

Tricep

1. Barbell closed grip bench press- Half pyramid- 50kg x 15, 55kg x 12, 60kg x 10, 65kg x 8, 70kg x 6
2. Overhead French tricep press- Dropsets- 4 sets x 12 x 2 (25kg & 20kg)
3. Machine tricep extension- Dropsets- 4 sets x 12 x 2 (25kg & 20kg)