This looks like a good one. Great job!!
I currently don't have one to share since I am recovering from foot surgery. But I have tons of workouts saved and I can post a few later but honestly there are a million different routines you can do - who is to say what might work for a specific individual. There are upper/lower splits, like the one listed below, 3 day full body splits, push/pull splits, circuit training, home workouts and so much more. You have to find something that fits with your schedule and your motivation level.
The most important thing is to hit the weights and get off the cardio machines. If you lift weights and reduce the amount of rest period you can easily turn your routine into a circuit-like training session and get your fix of cardio.
Originally Posted by richarsd
I don't mind telling you mine. I alternate between lower body/abs and upper body. I do each twice a week, so 4 days altogether plus a 5th day of cardio. Now, the biggest adjustment for me was doing less cardio (I used to do 5 days a week of intense cardio and light weights) - but contrary to popular belief, your metabolism drops to regular levels within a couple of hours of cardio. However, with weight training, your metabolism stays raised for several hours, which means you burn fat for longer.
So for lower body, I do (3 sets of each, up to 12 reps):
- squats (with a barbell...start with just the bar initially depending on what you can handle)
- lunges (24 or 12 per leg)
- pull-throughs or horizontal leg curls for hamstrings (there are lots of variations for this...find any machine that works your hamstrings)
- v-sits with a 10 lb medicine ball
- reverse crunch
Upper body (3 sets, up to 12 reps):
- DB (dumb bell) pull over
- DB flat bench press
- DB one-arm row
- DB seated shoulder press
- EZ bar upright row
- EZ bar flat tricep extension
- EZ bar bicep curls
You can go to Youtube for demonstrations of just about all of these exercises and others if you need easier/harder variations. Enjoy