OK. So I'm about to start on a higher freqency workout. I've been doing many variations of the each-bodypart-once-a-week routine for the past 10 years, or so. But now it's time to change things up, thanks to CW.
Here is a bit about where I am and where I want to go in the next 6+ months. Please excuse the quality of the pic above, but I thought I should add a picture. It's all that I could find at the moment.
Weights 4x per week
Cardio 1x per week (to be honest)
Cardio 2-3x per week (10-20 HIIT)
What's a good twice a week workout? What has been the experience of anyone on either of the two workout programs noted in the title above?