I am a 39 year old male in good shape, however I took the past 6 months off from lifting and tried yoga for stretching since as I age I seem to be having more little injuries. I am going to start working out again and would be interested in a leg routine that could be completed in under a hour and takes into account my age (39) and the fact that have not doen legs in 6 months. Any suggestions would be greatly appreciated.
Moderate frequency low volume.
2/week at a real easy weight and slowly add weight. work sets 2x5. 1st day and the 2nd day do 80% of first day.IE: 200x5x2 done on the frst workout.Then 2nd work out do 160x5x2. This is for squats then do your assistance for them as needed.
foam roll , stretch and walk afterwards.
What else do you do for exercise so we can help you out more since your description is pretty vague.