I don't remember all the details of this thread. I do remember some vagueness as to your goals. What are you wanting to accomplish with this?
I don't necessarily remember the details of what you were doing before, and don't have the patience to go back, so I'll just comment on this.
2 days upper, 1 day lower seems disproportionate to me. Better than no legs, of course, but still. Why would you devote less time to the part of your body that has the most muscle?
Your days start with 2 or 3 good compound movements. That's good.
On leg day, I'll forgive the lack of squats given the reverse lunges. You might think about working in a second leg day that is based on squats.
I don't know if we made an issue before about crunches, but there are so many better things that you can do for your core, that give less wear and tear on your lumbar spine.
Small thing, but lat pull-downs on Friday, then chins on the weekend--maybe space them more in the week.
That's still a lot of cardio.
I thought it made more sense to continue then to start a new one and clog up the forum with needless extra threads. I didnt expect you to go back, I just wanted a quick review.
Goals: Strength and endurance - not size necessarily, but obviously you don't have one without the other.
The cardio is done primarily because I need to become a better runner if I later intend to join the RAMC (a branch of the army) - the amount of cardio also means I don't feel comfortable doing two leg days a week but you are right, I am trying to fit another day in.
I must admit I am looking to phase out the crunches in favour of better alternatives
For the max days, I am doing them to the point where I can no longer do them and maintain proper form - I might not know about shaping workouts but I know how to do the exercises etc.
Thanks Jungledoc, you have been very helpful :)