in regards to full body, after reading more about it, i think its a better option for me. less time and simpler to get back into it. i have narrowed it down to these 2 options below
option 1: from
https://www.muscleandstrength.com/wo...g-workout.html
mon:
1. leg press 3x20
2. seated row 3x20
3. chest dip 2x15-20
4. machine shoulder press 2x20
5. cable curl 2x20
6. tricep extension 2x20
7. plank 3x1min
wed:
1. smith squat 3x20
2. seated calf raise 2x25
3. lat pull down 3x20
4. db flys 3x20
5. tricep kickback 2x20
6. standing db curl 2x20
7. decline sit ups 2xmax
fri:
1. db lunges 4x20
2. wide grip pull up 3xmax
3. barbell bench 3x15-20
4. standing barbell curl 3x15-20
5. tricep bench dip 3x15
6. horizontal leg raise 2xmax
option 2: from
http://www.bodybuilding.com/fun/randy29.htm
train mon, wed, fri only
1. crunches 3 sets of 12-15 reps
2. bench press 2 sets of 8-12
3. db flys 2 sets of 8-12
4. wide grip lat pulldown 2 sets of 8-12
5. seated cable rows 2 sets of 8-12
6. db shoulder press 3 sets of 8-12
7. barbell curl 3 sets of 8-12
8. tricep pushdown 3 sets of 8-12
9. squats 2 sets of 8-12
10. leg extensions 2 sets of 8-12
11. lying leg curles 3 sets of 12-15
12. standing calf raises 3 sets of 12-15