Ok, here's what I'm doing to get my joints, ligaments and tendons back in shape. I plan on doing this routine for at least one month, and probably 2 before making any major changes.
Split is a Push/Pull/Legs (M,W,F) with cardio (M-Tr and either Sat, Sun or both) 30 minutes on the bike M,W and either 45 minutes on the bike or 30 minutes on the elliptical the other days.
I will spend about 10 minutes pre-workout to stretch my muscles and get my heart pumping a bit.
I will be doing 1 set of 20 reps, 1 set of 15 reps and 1 set of 10 reps for each exercise unless noted.
Incline Bench Barbell Press
Cable Tricep Extensions
Machine Pec Flyes
Abs (3 sets at bodyweight to near failure)
Reverse Hyperextensions (3 sets at bodyweight to near failure)
Machine Horizontal Row
Machine Lat Pulldown
Machine Rear Delt Flyes
Dumbell Arnold Curls
Obliques (3 sets at bodyweight to near failure)
Rotating Shoulder Press
Lateral Shoulder Raise