HIIT (cycling): Starting with a fifteen minute session and increasing the time by five minutes each week until I reach 30 minutes.

Lifting: Coolcicada's Push/Pull/Legs Routine: PPL workout to do twice a week

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 (3 sets of 5 reps each) Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5 Incline Barbell Bench Press: 3x5 Dumbbell Side Lateral Raise: 3x10-12 Rope Pushdowns (circuit machine): 3x10-12 Overhead Dumbbell Extension: 3x10-12 Shrugs(dumbbells): 3x10-12 Added/optional: Dumbell flies: 3x10-12 Dumbell Bench: 3x10-12 Front Dumbell Raise: 3x10-12 Arnold Dumbell Press: 3x10-12 Cable crossover: 3x10-12

Pull (Back/Biceps):

T bar rows: 3x5 Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10 Seated Rows (circuit machine) - optional if already doing barbell/t bar rows: 3x8-10 Face-pulls: 3x-10-12 Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 Hammer Curls: 3x10-12 Added/optional: Pull ups: 3x10-12

Legs (Quad/Ham/Calves):

Leg Press: 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 Added/optional: Abs (when body fat is reasonably low): Weighted Sit ups, weighted planks, sit up machine, leg raises

Yes, there's no squats and deadlifts, I'm not interested.