your typical push pull legs split. I can't complain, i did the same thing when i started out. it's a good way to get into lifting again from a lull. One point of order though, better hope you have some sembalance of shape if you're going to be starting doing this. You can run yourself into the ground rather quickly. Stick to the upper rep ranges to start (12-15) and do 3 sets. I wouldn't worry about strength training right now. Wait till you start getting a base of muscle before you start pushing yourself into the ground with 8 or under reps. Also, as your body does start to get stronger and you're able to push yourself harder, you're going to have to change it up where you get more rest between days. or train in different ways from one day to the next. So like a 5 day split for example for bodybuilding. Or westside for skinny bastards 3 for in general eliteness. these types of programs will allow you proper rest between workouts.
1)don't need to do that many abs days
2) Always do legs. if there is anything that should be done more than once a week, it's legs. period. squats are waaayy to important not to do
3) less sprints per week. don't need to be doing them more than 2-3 times a week. i'm normally iffy about eliptical. for me it looks redicoulous and personally i really can't sprint full out on one near as effectively as other machines like rower or tredmill..
4) make sure the bulk (like 70%+) of your exercises are free weight compound movements. squats, deads, rows, bench, incline bench, dips, pull ups, chin ups, lunges, military press, etc etc. big free weighted movements and work the body. they come first and foremost. save the piddly bicep curls and the like for end of workout, if at all.
