Starting tomorrow im going to be doing a full body work out program 3 times a week (m, w, f) and HIIT (t, th) and taking the weekend to recover. right now im cutting and following a pretty good diet (have it posted under nutrition). How does this sound as a first day..havent wrote out any other plans.

Squat- 3 sets/ 12 reps

Bench Press- 3 sets 12 reps

Lunges (Unilateral Movement)- 3 sets 12 reps

Horizontal pull - (havent decided..any good suggestions?)

Chin Ups (Vertical Pull)- 3 Sets ?? reps

Military Press (Vertical Push)- 3 sets 12 reps

Core- Either woodchops or Planks

Dumbell Shoulder Press (Rotator Cuff Movement)- 3 sets of 12

Since you are cutting, I would lower the reps with heavier weight to help retain the muscle you have while cutting.

Not bad - I would suggest a re-work in this direction...

Squat
bench press
lunge
pull ups
bent over row
dumbell shoulder press
sit ups
wood choppers.


Super set them in groups of two, and change the order every time you do the workout (but still try to keep the bigger exercises at the begging)

You should also include Deadlifts as your main exercise in the 1st workout of every week. The deadlift will replace shoulder work and squat (but only once a week)

thanks for the advice when you say lower reps higher weight should i still keep 3 sets? like 3 sets of 5 instead of 3 sets of 12? and also on pull ups should i still just do 3 sets of however many i can do?i still cant really think of anything for a horizontal pull yet..would seated rows do it?

Low reps/high weight = more sets.

(set/reps)

for cutting use 5x5 and if your experianced also use 8x3

yea i think i just overlooked it or i couldnt decide...i went back and decided to do bent over rows...ended up makin a makeshift gym in my basement tonight cuz i once again couldnt get to the gym...and i thought about getting a bike to ride to the gym til i remembered the gym is in kind of a ghetto part of this town lol..but i got it all done in my basement..had to make some adjustments..doesnt beat the gym but it was better than nothing