Rod also sent out an upper body/lower body split lifting routine if that's your preference. I copied and pasted the e-mail from Rod. All the goofy emoticons are his, no lie.
Weight lifting, (a simple split routine)
*You should increase the amount of weight as you go down in reps (example- 65 lbs x12 reps, 70 lbs x 10 reps, 75 lbs x 8, and 80 lbs x 6 reps, it should be challenging but doable for the amount of weight involved in each lift. You should increase weight gradually over time as the last set becomes too easy to complete. Start light to gage where you are at this point and to get used to weight lifting again and be able to complete the whole routine without being extremely sore the first week. ;-)
Day 1, 3, 5 (for example Monday/Wednesday/ Friday) Legs - 4 x sets - reps 12 -10 - 8 - 6
Lifts - Squats, Leg sled, leg curls, leg extension.
Days 2, and 4 (for example Tuesday/Thursday) Arms, back, and chest. Same 4 x sets - reps 12 - 10 - 8- 6
Lifts - arm curls, triceps extension, bench, seated row, lat pulls, pull ups.
Abs can be incorporated 2 - 3 days per week on your choice of days.
Feel free to expand or change up your routine to be creative in your lifts. But this should give you a good starting point for basic lifts...
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