I would also look into Bill Phillip's Body-For-LIFE program. That is what got me into bodybuilding more than 10 years ago and the program worked brilliantly.
I still suggest it to people all the time. It's all about training upper body one day, cardio the next, lower body the following day, cardio the next, back to upper, then rest. Then in the next week it's twice lower body and once upper body. The workouts are specific and timed as well to be 52 or 46 minutes, if I recall correctly.
They also advocate, as do I, eating 6 meals a day with protein, fats and carbs at each meal, if possible (though I eat fruit alone, all the time).
That cardio after weights is awesome at burning fat too, so I am glad you picked that up from the email. If you look into Body-For-LIFE you'll see that in their cardio sessions which are only 20 min I believe, you change your level of intensity each minute.
You give it a level 5 effort for the first two min to warm up, then a 6 for a minute, then 7, then 8, 9 and 10, all out for a minute, then back down to 5 for 2 min to recover, and repeat.
I'm going to incorporate that soon, when I do cardio sessions. I don't do much cardio now because I'm looking to bulk up and add all the fat and muscle I want, but cardio in general, keeps my heart and lungs healthy and fit so that's good.
All the best with your next workout! Glad you'll be spending a lot of time on barbells and dumbbells! Be sure to spend a good amount of time warming up and stretching. I stretch for a significant portion of my workout these days.
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