New Fitness Plan

I'm going to be putting more focus on weights and less on cardio for now. My weight routines should take about 45 minutes, and my cardio should be about 20-30 minutes. Also, but working different muscles each session, recovery should be good for my muscles, which should help with injury prevention. I'm going to make sure to have IsoPure as my post-workout recovery food, and I'm going to try to have food 5-6 times a day, working up to 1 gram of protein per pound of body weight. Right now, though, my goal is at least 60 grams per day. I'm going to try to eat mostly unprocessed food - lots of fruits and veggies, lean mean/protein.

I'm still having to go easy on my knee, but it seems to be better every day. Major cardio is out for a while now, until I'm convinced that my knee won't get injured from it. I might try 5 minutes of walking or elliptical machine as I go along to ease into it.

For weights, I'm going to do 5 sets (1 warmup set of light weight with 12 reps, then pyramid down with 3 additional sets of higher weight, lower reps, and then a final set reducing the weight and increasing reps to the point of failure). Hopefully, I'll have sets that are 12/8/6/4/max.

Workout 1
Pecs, Delts, Triceps

1. Push Ups
2. Chest Press
3. Shoulder Press
4. Assisted Dips

Do 2 of the following:
Butterfly
Lateral Raise (dumbells)
Front Raise (dumbells)
Military Press (dumbells)
Close Grip Bench Press (dumbells)
Triceps Pushdown (machine)

Aerobic 1:
Treadmill
2 min warm-up
2 min slow jog
2 min run (high intensity)
2 min recovery (slow jog)
2 min run (high intensity)
1 min recovery (fast walk)
1 min run (high intensity)
2 min recovery (slow jog)
1 min run (high intensity)
1 min recovery (fast walk)
2 min run (high intensity)
1 min recovery (fast walk)
1 min run (high intensity)
2 min recovery (slow jog)
2 min cool-down
Total: 24 min

Workout 2
Glutes, Quads, Hams, Calves, Thighs

1. Leg Presses
2. Calf Raises
3. Leg Extension

Mat Work:
Outer Thigh Lift
Inner Thigh Lift
OR
Hip Raises/1 Leg Hip Raises
Raised Hip Making Circles with Extended Leg

Do 1 of the Following:
Lunge
Squat

Aerobic 2:
Elliptical
2 min warm-up
Alternate 1 min fast/1 min slow
2 min cool-down
Total: 24 min

Workout 3
Lats, Traps, Biceps, Forearms

1. Assisted Chins
2. Lat-Bar Pulldowns
3. Seated Rows
4. Biceps Curls

Do 1 of the following:
Wrist Curl (dumbells)
Bend Over Rows (dumbells)
Upright Rows

Aerobic 2:
Treadmill
2 min warm-up
12 min run (moderate pace)
2 min recovery (fast walk)
2 min run (high intensity)
1 min recovery (fast walk)
2 min run (high intensity)
2 min cool-down
Total: 23 min

Off Day:
Crunches
Optional easy/moderate Exercise Video