Constructive criticism please :)

[igodv2]

New workout plan and exercises - (fat loss, muscle gain)
Goal: Go from 196 to 170 or below in 3 months also BF% go from 22% to 15% or below
Calorie intake: 1500-2000
Protein:110-200

Day 1 - Chest and Tri's (abs included)
20 min cardio program as soon as i wake up
GYM:
10 min jog to get body going
Bench: 5 x 12,10,8,6,4
Incline Bench: 3 x 10
Decline Bench: 3 x 10
Triceps pushdown palms away: 3 x 10-12
Triceps pushdown palms toward: 3 x 10-12
Triceps overhead extension: 3 x 10
Dips: 3 x till muscle failure (usually get 3 per set still working my dips up)
P90x: Ab Ripper x

Day 2 - Back and Biceps
20 min cardio program as soon as i wake up
GYM:
10 min jog to get body going
Lat Pulldowns: 3 x 12
Bent Rows: 3 x 12
One arm bench rows: 3 x 10
Dead-lift: 5 x 12,10,8,6,4
E-Z bar curls: 3 x 10-12
Dumbbell Curls: 3 x 10
Concentration Curls: 3 x 10

Day 3 - Shoulder and Legs (abs included)
20 min cardio program as soon as i wake up
GYM:
10 min jog to get body going
Military Press: 3 x 10
Upright Row: 3 x 12
Shrugs: 3 x 12 (2+ second hold)
Lateral Raise: 3 x 10
Front Raise: 3 x10
Squat: 5 x 12,10,8,6,4
Lunges: 3 x 15 per leg
Romanian Dead-lift: 3 x 12
Calf Raises: 3 x 15
Leg Press: 3 x 10
P90x: Ab Ripper x

Day 4 - GYM OFF
20 min cardio program as soon as i wake up

Day 5,6,7 are the same as Day 1,2,3

Please don't be harsh just tell me what i am doing right and what i should change thanks

[jpladers40]

prolly a tad low calorically to put on any muscle. Unless you're completely new of course

[igodv2]

not new, just trying to loose weight first. this is a cutting stage right now when bulking i eat 3000+. I am not bulking till i get to 170 tho, bc i am 22% Body fat so trying to get 15 and below