Will be doing a slightly modified version Dan Johns 40 day program 'even easier strength'.
I've had good success with it in the past, and so am returning to it, it is also a low volume program - which allows me to train cardio pretty regularly, which i need to because fitness is regularly tested at work (and the tests are cardio based). I've never been good at cardio, so i need to continually work on it.
My best lifts are:
Otherwise i'm slightly shorter than 5'10, currently about 180lbs, and fairly lean.
For this program I plan on doing
Incline Press 2x5
Dumbbell row 2x10
1 of (biceps, shoulders, BTN pulldown) rotating, 2x10
Hanging leg raise, side bends, 2 sets
Cardio, 30 min
Hammer str Row 3x5
Leg Curls 3x5
Rocky Situps 2 sets
Cardio 30 min
Raise weights, repeat.
After 4 weeks i will keep the template, but change the exercises.