Ya know, I just realized I had bodybuilding and strength sports forums turned off in my preferences for some mysterious reason, or I would have posted it there.
This definitely isn't a beginner routine IMO.
skidmark, keep in mind I'm going for growth in my delts and biceps via CW's Perfect 10, so the goal for 'most everything else is strength and consequential hypertrophy.
Thanks for the compliment. My goal is to use about 125 lbs on day 3 and progress by adding 5 lbs a week.
It's Alwyn Cosgrove's routine, btw, for day 3.
I did a similar type of thing when I was shredding recently, and it worked wonders. I did an A-B split Staley style, one straight lifting day and one complex day, and lots of HIIT, and shed 20 lbs in about 9 weeks.