[dong]

Comment above me explained just about everything I'd tell you split wise. There are tons of helpful videos out there that go in depth on each exercise. If you're wanting to bulk up I recommend doing a clean bulk.. you'll have to reach exactly how to do that though. I did a dirty bulk for the culture, but you'll feel awful during.

Biggest piece of advice I can offer is to not lift more than you're capable of (essentially ego lifting). Find something that is uncomfortable, but you're still able to do 8-12 reps for 3 sets and not sacrifice your form. After awhile you'll build strength and keep upping the weight. You'll want to ALWAYS focus on proper form and make sure you feel all the different contractions. Allow proper time for recovery between each set unless you're super setting something.

I do cardio just about every session now. Times vary depending on what day it is for me, but I try to do at least a half hour. If you wanna cut weight you should try treadmill incline of 11+ and put speed at 3.5 or 4. It is a pain, but helps A LOT.

For supplements I just take daily men's vitamins, protein shakes/powder, creatine, sometimes pre-workout (that is NOT required).