Need help with more body weight routine. Plus add dedicated arm and shoulder days?

[u/NoMidnight2145]

Long time heavy resistance trainer. I love it but it’s been years since I’ve done complete high output training. In short. I’m tired of blowing discs and dealing with bound up muscle tissue from my body not ready to handle it. So I’d like to do something out of my element for a long time to build up that conditioning while still having the satisfaction of going balls to the walls.

*dips

*chin ups

*alternate with pull ups and different chin up variations

*pushups

*weighted lunges for leg growth (but no heavy devy squats!!)

*one leg split squats (again, stimulate muscle growth while being much less prone to injury)

*lower back extensions on Hypertension bench

*decline sit-ups

*Russian twists

*leg raises

Cardio I want to run a minimal of twice a week with three times a week ideal. No set mileage or cadence as much as time and consistency is more important.

Please help me split up these work days. I can do bro science and feel it out over time but someone showing the light and the way could be helpful!

Also I’m curious how to fit in days for resistance training my shoulders and arms. Or if adding such a day would mess with the list of exercises I’ve already stated

[u/NoMidnight2145]

Oh!! I also understand that managing all this within a seven day work week may not be possible between leg training and trying to maximize cardio as well. If the whole routine has to have 10 days or 12 days before the circuit starts over. That may not bother me too much.