Compound Workout Routin Please Critique

[guayaballer]

I am 6 ft 159 pounds around 15% when i flex i see my upper 4 abs. I want to pack on 10 pounds of muscle and lower my bodyfat to about 10% or 9%. I want to build muscle and burn fat at the same time. ive made up a routine that is mostly all compounds. I would like to know in what order i should do these excersises so as to be able to get the most of each without getting weaker from other excersises? and also for barbell rows i understand the wider grip you have the more it works your back and less bicep is involved but wouldnt that decrease the range of motion?


Mon
Pullups
barbell rows
deadlift
hyperextension
chinups
barbell curls

Tues
starting off with 3 minutes of hiit and increase one min each week
abs

Wedns
Barbell Squat
Lunges
Leg press or perhaps good mornings?
Calve raises

Thurs
HIIt again
abs

Fri
Bench
Incline dumbell press
military press
power cleans
dips
skullcrushers

Sat
Hiit


as for my diet i tried to go by numbers but it drove my crazy. so im going to eat 2gs per lb of protein with some vegetables and healthy fats. no carbs 4 hours before sleep.

any help is apreciated

 

[monas7]

you could do with trimming that down and building in more rest periods I think

in terms of the order of exercises, on your deadlift day you definitely want to do those first in the workout

 

[EFFORT]

http://www.sosuave.net/forum/showthread.php?t=125444