I know what the word variation means... how would I vary my deadlifts though, etc?

I wasn't saying the routine isn't simple.. I was just saying that I appreciate you helping me create a shorter, simpler routine than I am currently doing, especially when I don't even need to be doing that much exercise, and worse yet if it's not doing me any good.

I just need to figure out what some of those exercises mean.. and then I can do that routine.

Don't you think I should get some core work in there though?

all of the compounds incorporate the use of the core for a synergist and it gets worked a lot with squats and deadlifts. no direct core work is needed. its "isolation".
optional.

squat variations: front squats, OH squats, hack squats, pistols, back squats, bulg. split squats
deadlift variations: sumo deadlift, romanian deadlift, deadlift, rack pulls, platform deadlifts, deadlift shrugs

do you want variations for everything?

yeah I think variations for everything you listed would be really helpful.

When doing the bent over rows I can only think of one way to do it, and that's single arm style. Putting my knee on a bench, and then lifting a dumbell up to my side. What would be some variations for that exercise?

I like this routine, thanks for all the help so far.

one variation is the barbell row Middle Back Exercises - Barbell Rows

you can do the same thing but with dumbells if you want

I always do a full body workout followed by 25 minutes of HIIT, and I don't have much of a problem with it. I've heard a few times before that it's better to do HIIT last because it pumps more blood through your body, helping it clear out after a workout. Not sure if there's any truth in that though.

25 minutes of HIIT probably isnt 'true' HIIT.
HIIT sessions usually last a maximum of 20 minutes, because after that(if you were doing it correctly), your body probably will not be able to perform at relatively high intensity, thus after the ~20 minute mark, it is not high intensity anymore.

variations of rowing: barbell bent over rows, pendlay rows, db rows, one arm db rows, inverted rows, cable rows

benching variations: bb bench, db bench, incline, decline, 1 arm db bench, chain bench, band bench, 1 arm bb bench

verticle push variations: dips, military press, push press, db mil press, db push press, handstand pushups, lunge press

verticle pulls: chinups, pullups, towel grip chins/pulls, weighted chins/pulls, 1 arm negatives, wide grip, narrow grip

Possibly if you have time in the day, could you do HIIT in the morning and then your weights in the afternoon or evening? That way you have some time to reocver between workouts and possibly have more energy to carry them out?

Actually, I disagree. In fact, I'd suggest most HIIT sessions usually last a MINIMUM of 20 minutes ........more often than not.

Look at Alwyn Cosgrove's 16 week " Afterburn " HIIT program ( i.e see NROL ) , in which his 1 minute work intervals ( followed by 2 minutes of recovery ) require you go at a ' flat out ' intensity ...

- Weeks 1-4 :.... .19 minutes
- Weeks 5-8 : .....22 minutes
- Weeks 9-12: .....25 minutes
- Weeks 12-16:....28 minutes

As for, " thus after the ~20 minute mark, it is not high intensity anymore " - again, I would disagree. Anyone who has a decent base or aerobic conditioning can easily progress to workout up to 30 minutes of HIIT and still sustain a high level of intensity IMO - my hockey players have been doing if for years.

Absolutely.

Just be sure to fuel up properly the night before - actually, all day long for that matter.

And, ensure you have some pre workout nutrition before your morning HIIT and some post workout nutrition ( with a heavy emphasis on hi GI carbs ) immediately after your HIIT.

Relatively speaking, HIIT burns a lot of glycogen and weight training burns a lot of glycogen too. So, by having a PWO meal immediately after HIIT you can bump up the rate at which your body is replentishing your glycogen stores. This is of particular importance if you hit the weights later that evening but even more so if you hit the weights at lunch time...which is only 4/5 hours after your HIIT.

yea. thats true. i wasnt considering longer rest intervals and progression, leading to longer sustainable time.

yet aside from alwyn's HIIT pre made sessions, the rule of thumb i have read many times was 15-20 minute sessions. notice weeks 1-4 are 19 minutes. a trainee should first build up until going over 20 minutes.
yet, i agree that as a trainee advances, more time or volume of intense intervals can be endured
thanks for correcting me

This is what i've been doing for my workout

Day 1
Bench Press
Inverted bench press (Instead of pushing the bar off my chest I go under the squat rack and pull myself up to the bar in the bench press form with my feet on a medicine ball.)
rowing
squats
deadlifts
15 minutes hiit

day 2
dips
pullups
lunges
deadlifts
bent over rows
15 minutes hiit

I am unsure of where to put rowing in each of these workouts? My bent over rows I just lift the bar up towards my chest while standing..

When I do regular rows I sit down and bring the bar towards me.

Where would I fit these in? Vertical pull/push or horizontal pull/push?

Also I was wondering if it matters if a person does a single lift all at one time or if it's ok to do multiple exercises in between?

For example is it best to do 3 sets of bench back to back

or can a person do 1 set of bench, then rows, then back to bench etc.?

Remember to do from big muscles worked to small. Squats and deadlifts first in your workout. Inverted bench press is a row, also called "fat mans pullups" So you got two row things that day.

how about just my rows though, what are they considered.. vertical pull or horizontal pull?

And does it matter if you jump around while doing the exercises, or not really?

I mean, 1 set of bench, then a set of squats, then back to bench etc..

And does my program look good?

deadlifts and squats in the same workout is unessecary IMO, it can quickly become too much. Rows are horizontal pull.

However, it's hard to give advice about exercises to cut etc without knowing the sets and reps. Also, rearrange the order. Squats and deadlifts always first, then upper body pushing and pulling, then iso stuff at the end

Is your goal strenght or size? or both. I'd superset with full rest, rowing and bench pressing. I'd do the squats and deadlifts on their own though, they need quite a bit of energy and rest between sets (if your goal is strength)

I just got off of a 3 month bulking session in at the end of August, since August my goal has been to cut.

I am lifting because I read that it's best to lift while cutting to retain lean body mass.

Usually I do 3 sets of ten for each exercise. With squats I can usually only get 2 sets of six or so in though... I suppose I could lower the weight and get another set in?

What does it mean to "super-set"?