New plan using compounds

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I'm starting a new training plan using compounds instead of the isolations I have previously been doing as I have hit a bit of a plateau. Just woundered if this seems like a decent routine.

Mon: Deadlift, Arnold Press, Lat Cable Pull Downs, Bench Press
Tue: Cardio
Wed: Squats, Military Press, Seated Cable Rows, Incline Bench
Thurs: Cardio
Fri: Deadlift, DB Shoulder Press, Bent Over Rows, Bench Press
Sat: Cardio

Doing 5 sets of each excersice, 12 reps working up to 4-6 reps on final set, finishing sessions off with some ab work.
 
hmm.. ive seen way worse.

5 sets with 12 reps, working up to 4-6 reps.. i dident quite get thatone, post exactly how you do it. anyways 5 sets and 12 reps is a bit too high volume.

remember to balance movements. you need as many horizontal push as pull and as many vertical push and pull.

now you got:
Vertical Push: 3
Vertical pull : 1
Horizontal push : 3
Horizontal pull : 2

as you can see, you are working the front way more than the back.. not a good idea. I wouldnt do many days with overhead pressing AND horizontal pressing, as it quickly fatigues the shoulders. you really just need one upper body push and pull and one lower body push or pull each workout, example

Squat (lower push)
Bench press (upper body horizontal push)
Bendt over row (upper body horizontal pull)

thats an example of one day, then the next day maybe do vertical instead of horizontal, and do deadlift (a lower body pull) instead of squats. Im not saying you will definitly not make it and its too tough, but if you want to balance it (which you should) you will either have to add some pulls or take away some pushes.. and i think adding more would make it too tough.
 
First set of an excersice i do 12 reps as a bit of a warm up, then increase the weight for each additional set until my 5th set is at a weight where 4-6 reps is just about manageable. Cheers for the advice on the push / pulling, how about if i throw in another pull with each workout?
 
like i said, i think that would be too much, and it would take a long time too. I just use 3 big movements in my workouts like i described. but i put in some ab work and stuff at the end. Compounds take alot of effort, and its better to do 3 compunds with high intensity, than 5 with low intensity, you just wont be able to keep up the effort through the entire session, depending on rest it would take like 1.5-2 hours.
 
stick to one set/rep scheme. don't pyramid it down. So after you warmup with a lighter weight, jump to your work sets. If you're doing 5 X 5, do 5 sets of 5 reps, not 5 sets with 10, then, 9, then 7, then, 6, then 5. Doing all sets with 5 reps (and not to failure all of the time).

Too much shoulder pressing too, you really don't need that much direct shoulder work because keep in mind that your delts are really getting hit and used in a lot of upper body exercises anyway, that and putting too much stress (and weight) on your shoulders too often (also too many pressing movements) can quickly lead to a shoulder injury or inflammation, if it doesn't happen right away it may appear down the line, months or years...
 
Why is is best to stick to the same number of reps for each set? I have always done pyramid sets.
 
Made some changes, how does my sched look now?

Mon - Bench Press Flat / Incline, Lat Pull Downs, Squats, Abs and Iso
Tue - Cardio
Wed - Military Press, Horizontal Rows, Deadlift, Ab and Iso
Thurs - Cardio
Fri - Arnold Press, Bent Over Rows, Squats, Ab and Iso
Sat - Cardio
Sun - As Mon, Then Repeat

Throwing in some ab work and an isolation at the end of each sesh, isolation excersise being either shrugs, curls, dumbell raises, tricep press or flyes. Warmup set of 10 reps on each excersise, then 6 reps of 4 sets.
 
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