I also follow a push/pull split, so… to add to what malonetd just said (and I won’t mention your confusing choice of nomenclature, or not quite understanding if you’re doing 5 or 3 sets of each exercise):
Clean N Jerk is a combination of push/pull, no? It’s an all-body exercise really, so I would do it on it’s own day, or concentrate on it by not doing that many push exercise on the day you include it.
If your plan is going to consist of 2 training days, like you seem to imply, then the pull day is very wrong. I don’t think anyone will recommend training legs with any other body part. As an example, this is what I do on leg day:
- Squats (ATG)
- 1/2 Squats
- Stiff-leg deadlift
- 1/4 Leg extensions (for the VMO)
- Calf raises
It takes me about 50mins to get through it, and at the end I can barely walk and am sweating profusely. If you can do any other exercises on leg day, then you’re not training your legs hard enough. HIIT on leg day? you gotta be kidding! I can’t even do cardio the day after legs. I would recommend you dedicate a 3rd day to legs only.
- If you now have 3 training days, and legs on its own, you have to populate your pull day. Together with the pullup, you should do chinups, you could also do bentover rows (with BB), and one-arm rows (with DB). Why exactly are you doing Hip Adducters?
Right, if your goal is to lose that belly while getting strong, do your cardio on non-lifting days, especially if it’s HIIT. Reasons for this are:
Weightlifting and HIIT increase your BMR (Basal Metabolic Rate) which means you’ll burn more calories after you’ve finished doing it. Take advantage of this and spread out your workouts so you are doing something almost every day.
You need to give it all you’ve got in the gym. If you’ve had an intense lifting session, you won’t be able to go balls to the wall on HIIT, which is the only way to do it, right?
Personally, I’ve had good success with HIIT doing it first thing in the mornning on an empty stomach.
Of course, 3 lifting days + 2 HIIT days means you need to get to the gym 5 days a week, and you might not be able to do this. I don’t know your personal circumstances, so maybe this is out of the question for you, but if you can do it like this, it’s what I would recommend. I’m sure plenty of other T-Nationers will chime in with more advice, so watch this space.
Hope this helped!
PS: If you’re just starting out at the gym, then forget the situps. Your abs will get enough of a workout with all the compund movements you’ll be doing. Further along, when that belly has come down, you can hit your abs with a passion. But at the moment, you want them to be as strong and rested as possible so you can maintain correct form in the compound movements.