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@liz869802 You don't think this is any good? Day 1: Chest/Back, Day 2: Legs, Day 3 Rest Day/cardio Day 4: Arms/Shoulders. Days 5 (optional) light full body. This is what I did before with a trainer and I really liked it and saw good results. And of course, cardio on all 5 of those days.

54 YO, male. Current weight: 270. 5'11". Goal: 200 to 210. Today was my first day back in the gym after 9 years. After doing 5 minutes of cardio I laid down on the bench press and got a cramp in my hamstring! I could only survive 10 minutes of cardio after lifting and said to hell with it...