YOUR EXERCISE ROUTINE

30 year old male currently at 5'11 and 173. I toggke my diet anywhere from 1300-1800 cals a day depending on the workload. Macros also change drastically depending on the workload of the day. Here is what my week looks like:

Monday:
A.M. Chest day
P.M. Interval training (usually 45 minutes toggling between 1 minute walks to 2 minutes runs to 3 minute or as long as I can go sprints. Repeat for 45 minutes or as long as I can go)

Tues:
A.M. Back and shoulders day
P.M. Mid distance runs (5-6 miles)

W:
Off day at gym and running but usually try to get some ab work in if I feel motivated.

Thurs:
A.M. Leg day
P.M. Short distance for time (3-4 miles) or hill repeats of I feel up to it.

FRI:
A.M. Arm and makeup day for lifts I didn't do earlier in week.

Sat:
A.M. Long run day. I got 17 miles yesterday and that's the longest I've ever done. I try to add an exta mile in every 2 weeks but I think I'm around my max distance now I can take my body....we'll see

Sun:
Off day but if I feel motivated then I will try to get some ab work in.

And that's my week if everything goes perfectly although it seems like it never goes perfectly so I do what I can.

I'm 42, 5'8 and 165. My routine consists of cardio
For 30-45 mins 5-6 days per week. Running 20-30
Mins and stair master for 10-15 minutes.
I usually work abs 15 mins every workout. Nothing
Cutting edge old fashioned sit-ups, leg raises etc.
Kind of boring but they hurt when I'm done so.
I will include some strength training in each workout
Generally between ab sets. Like pull ups, squats, decline
Bench press, curls and front and back military
Press. Not worried about mass anymore
So I just do enough strength training to stay
Toned. Hope this helps.