Baraka_Guru

If you get back into this (which I recommend), might I suggest doing only the following:

• The warmup
• Bicep curl
• Chest press
• Lat pulldown (or pullups)
• Tricep dips
• Crunch something
• Leg press

And add the following as a supplement (i.e. only required maybe once a week):

• Stiff-legged deadlifts (or leg curls)
• Calf raises

You can virtually replace all of your leg workout with the following:

• Squat
• Deadlift

If you aren't already doing squats, deadlifts, or stiff-legged deadlifts, do back extension or "supermans."

If you're doing it at the right intensity, you only need to do this 2 to 3 times per week. Three times per week would be going all out and shouldn't be sustainable for very long. If you are, you might need to increase weight.

If you get more than 12 reps in, consider increasing weight. You should aim for between 8 and 12 reps. Your goal is to steadily increase weight, even if it's very incremental.

Everything else is a spot exercise and are very ineffective unless you want a bodybuilder's definition. Heck, even bicep curls are isolation exercises. The bottom line is by doing isolation exercises, you are quite likely wasting time in the gym (most people do). You can build biceps by doing pullups and pulldowns alone. Try to stick to the big (i.e. compound) exercises, and you will build muscle so long as you get enough sleep and eat properly. Resistance training (like cardio) works the heart and will do well to make your system more efficient and will reduce your blood pressure. It certainly burns a heck of a lot of calories.

Do not overtrain. Always err on the side of not enough.

__________________
Knowing that death is certain and that the time of death is uncertain, what's the most important thing?
—Bhikkhuni Pema Chödrön

Humankind cannot bear very much reality.
—From "Burnt Norton," Four Quartets (1936), T. S. Eliot