New workout program. Any tips or suggestions?

It's a pretty aggressive program. I think you're instincts are right and there's some good thought behind its construction. A few points to consider?

Interval Cardio - it sounds like you have a combination of HIIT and steady-state cardio. You can do this, but typically they are done at separate times because one is an anaerobic exercise, the other is aerobic exercise. So your body is providing energy in two different ways. This could cause some side effects like dizziness, fatigue, shortness of breath, etc. Some people can get accustomed to this through repetition. So keep in mind, it may be something you have to build-up an endurance.

Also, your HIIT portion (15 seconds all out, followed by 45 seconds) repeat 10-15 times. I would suggest that you look at something like go all out for 30 seconds (eventually 45-60 seconds), and followed by 60-90 seconds of slow pace (really slow). The idea is to spike your heart rate during the high intensity portion, and then bring your heart rate real low again so it can be spiked again. I don't know if 15 seconds is long enough for that to happen. Also, 10-15 times of doing this is too much. Stick with 5-7 cycles at the most. If you can do more then, you may not be going "all out" enough. It should really be a butt kicker. ... And this is why doing regular cardio for 15-30 minutes afterwards is probably going to be a challenge. Maybe have Tuesday be your HIIT Cardio day (10-15 minutes), followed by some pliometric workouts maybe, and then Friday can be your Steady-State cardio day (30 minutes of low intensity cardio).

Another thing? You may want to switch upper body and lower body, if you're doing elliptical cardio right afterwards. You may need a day of rest for your legs between Lower Body and Cardio ... definitely consider this because your wheels will need some rest. Heh!

I love your Lower A and Lower B schedule. It's very similar to what I have done and I enjoyed it. In fact, I think I like yours better than mine, heh! Nice job here! If anyone asks you for two lower body leg day schedules, give them yours. It's a good one.

I would make a few changes to your Upper Body days though. Only because Upper Body A seems like a really heavy day. Take out your Shoulder work from A and put in B. And flip a couple accessories from B to A.

Maybe something like this?

* Upper Body A (emphasis on chest and triceps)
Bench Press
(if there's a chest press machine or you're comfortable with incline DB chest press, it could go here)
DB Fly w/SB
Dips
Lying Tricep Extension
Tricep Cable Pressdown


* Upper Body B (emphasis on back, biceps, shoulders)
DB Shoulder press w/SB (swiss ball)
DB Side Lateral
Bent Over Row w/ DB
Pull-Ups
EZ bar or DB Curl
Cable Curl

Other than that, I think your schedule looks really good. It still might be on the aggressive side, so consider putting in a second rest day on Tuesday (maybe every other week?).

Good luck to you, and remember to take pictures and measurements every couple-few weeks. With a good diet, and doing just 75% of this program, you will definitely see results!