Ok guys i need a workput plan what type of workouts to start off first and last and everything in between how many sets how many reps etc???? This is new to me btw used to free weights etc

Please search the forum, there are A LOT of discussed topics like this.

http://bar-barians.forumotions.com/t3085-my-routine-is-it-ok-or
http://bar-barians.forumotions.com/t3070-please-assess-my-routine
http://bar-barians.forumotions.com/t3026-need-help-to-start-a-training-program

and so on and on...

Good stuff thanks

Do the basics often pull ups,dips, push ups, rows, squats,lunges,hanging leg raises weighted and un weighted. I can't tell you how many reps, sets, or rest, without knowing your actual reps for the basics, cause you might be doing 15 or 30 pull ups.