Need a new workout?

I've decided to start posting some workout/ nutrition info and some of my favorite workouts and meals. I get some questions from you guys and thought this would be a great way to answer your questions and to also give you new ideas. It will either answer questions you have or just help motivate those of you who are slacking right now.
This is one of my favorite work outs. I heard somewhere once that if you aren't a little scared of your workout that day, you aren't working hard enough. I love that and I try to live by that. There are days I go to the gym, not really thinking about it and I come home feeling like I've wasted a day at the gym because I wasn't really scared that day. I ask myself every day when I go to the gym if I'm a little nervous. When I ask that on the day I'm doing this work, the answer is always YES! If you try this and don't get tried, you aren't lifting hard enough. Really think about how much you are lifting. If you aren't lifting more and more with each workout or even every few weeks, then you need to pick up a heavier weight! You aren't going to get big and bulky. The only way that would happen is if you are eating away too much food (especially junk!) and not doing cardio. But buy eating a good diet, doing your cardio and lifting the right amount, you aren't going to get big. Quite the opposite. You will get smaller and look amazing! And the best part is, you will be able eat more because your metabolism will be on fire!
You have to lift heavy enough in order to tear down the muscle tissue to build it back up. If you are picking up the 5lb weight and can't figure out why you aren't seeing results it's because 5 lbs is not going to tear down your muscle tissue. So here is my challenge for those of you who work out and feeling in a rut. Start keeping a journal of how much weight you are lifting and how many reps and sets you are doing. This will keep you in check. A little trick I do when I can pick up one weight but the next size up is just too much I pick up the heavier weight and do as many as I can. Even if it's only 4 or 5 reps. Then I pick up the lighter one and finish my set. Another trick is SLOW DOWN! I can almost guarantee you are going to fast. If you aren't, most people do. Look around you next time you are at the gym. My favorite is when I see these big muscle heads (no offense :)) Lifting a weight that is much too heavy for them and they are going really fast, not thinking and not getting a full range of motion. Try counting 4 seconds on the eccentric motion (the release) and 2 seconds on the concentric motion. That will kill! The hardest part is going slow on the eccentric part but believe me, this is the most important part. This is what will get you stronger and tear that tissue down. Trust me! Try it next time you are working out.
Ok, enough about that. Here is the work out!
Do 6 sets of 8-10 reps. This is a circuit train. Rest no more than 1 minute between sets. Use a barbell, the same one, the whole time.

1- Bent over rows
2- Upright rows
3- Military press
4- Good mornings
5- Split squats ( I do lunges because of my bad knees. I also drop the barbell and pick up dumbbell's because by this exercise, I feel like my traps are going to fall off.)
6- Clean and jerk (this is a tough exercise to master. If you aren't comfortable doing this, just do a plyo jump. I use a Bosu ball to save my knees, but you can use a step.)
7- Dead lifts
8- Push ups

Make ya nervous? It should! The key is not to stop. Keep going one exercise to the next. If you can't make it through 6 sets, start with 3 and work your way up. If you don't know what an exercise is, google it and look at a picture. Good luck and PLEASE PLEASE PLEASE ask me if you have any questions about this work out or nutrition and exercise in general. Good luck!