I'm working with an AMAZING Sports Nutritionist (Mary Lavansky), who is a former National Champion bodybuilder and current Maine state champion powerlifter. After my serious weight loss in such a short time she has been tweaking my nutrition and set me up with a 4 week program to add some "volume" to my upper frame. In that I am doing HIIT for cardio (running) as well as some weekend jogging that is the plan for leg maintenance for this time.

I do not belong to a gym. All strength training is in the living room - either bodyweight, bands or (primarily) using the Bowflex SelectTech 1090 dumbbells we bought with our "stimulus:

STRENGTH:
Sets: 3
Dumbbell Reps:
1st: 8-12 reps in good form on a 2-0-4 count, forced negative on final
2nd: add 5lbs 6-8
3rd: same as 2nd to failure

Band/Ball Reps:
1st set: max reps in good form in 60 seconds
2nd: same as 1st in 45 seconds
3rd: same to failure

Bodyweight: all to failure

Mondays - Chest & Bis:
Supine Dumbbell Press on Bench
Standing Dumbbell Curls
Supine Dumbbell Flies on Bench
Seated Dumbbell Concentration Curls
Incline Dumbbell Press on Ball
Standing Curls w/ Bands
Incline Dumbell Flies on Ball
Standing Dumbbell Hammer Curls
5 Point Pushups

Wednesday - Shoulders & Tris:
Standing Overhead Dumbbell Press
Standing Dumbbell 1 Armed Extension
Standing Dumbbell Front Raise
Lunge Crossed Band/Cable Pullover
Standing Dumbbell Lateral Raise
Standing Dumbbell Rows
Bench Tricep Kickbacks
Standing Dumbbell Shrugs
Jacknife Pushups on Ball
Reverse Tricep Dips (Narrow & Wide Grip)

Friday - Back:
1 Armed Dumbbell Rows on Bench
Supine Dumbbell Pullover on Ball
2 Armed Bent Over Dumbbell Rows
Lunging Pullover w/ Band
Prone Incline Rows Bench on Ball
X Over Pulldowns w/ Band
2 Armed Single Dumbbell T Row
Standing Rib/Neck Rows w/ Band
Pullups

CARDIO:
Tuesday & Thursday: HIIT running
- 20 minutes with 5 intervals (3 45/90s & 2 60/120s).
Saturday and/or Sunday: 45 minute jog
- Think I ran about 5 miles this past time

CORE:
Tuesday & Thursday
Sets: 2
Reps: 1st: set max reps in 60 seconds, 2nd: same but in 45 seconds, as little rest between sets as possible

Ball Elevated Hip Extensions
Ball Prone Jacknives
V-Sit & Twist w/ Dumbbell
Ball Prone Knee Tucks To Chest
Ball Russian Twist w/ Dumbbell
Ball Supine Leg Pull-Ins
Ab Wheel Roll-Out
Ball Supine Leg Lifts
Prone Torso Twist Mountainclimber
Ball Supine Scissors
Lateral Plank Side Raise w/ Dumbbell
Ball Lateral Leg Raises
Double Crunch (1 set at end to failure)

Current PR: 575 total reps in 43 minutes

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Plan is to change strength & core workouts every 4 weeks thru February 09.