Start with high reps for the first month or so and work on conditioning. And easy on the plyometrics. You're on the right track, simple fullbody workouts 3x a week are perfect.
I have been out of the gym for a few months due to some recent distractions in my life lately. I am going to begin a new routine working out at home. The goal is to have it be as simple as possible. I am looking to do a Full body routine 3x a week. My goal is to increase lean muscle, increase athleticism, and gain minimal bodyfat.
Following was my plan:
Bench Press / DB press 3 x 6-8 reps
Military Press 3 x 6-8 reps
Wide Grip Rows 3 x 6-8 Reps
Deadlifts 3 x 3-5 reps
Squats 3 x 5-6 Reps
Core: Swiss ball crunches, planks
i will also be doing minimal isolation work (Hammer curls, skull crushers, calf raises)
Cardio: Jogging 2-3x a week for as long as i can go
I will also incorporate pushups and pullups, and some plyometrics into my cardio days.
My diet will be pretty strict, i will be intaking roughly 3200-3500 calories a day
and shooting for a 40/40/20 ratio of carbs, protein, and fats
My current stats are 5' 10" 220LBS (Not sure of my BF% but i would say its up there)
What if anything am I missing or should I modify?
Bench 185 x 5
DL 355 x 3
Squat 225 x 6