need help finding a good workout

[GREEK]

i coudl use yhour guys help im gettin back into lifting again its been a good month now used to play ball but got hurt...ive gotten soft since the injury and now i have my diet in check next thing is the workout, i want to really just get hard which includes cardio..im 5'8" 185...thanks guys

GREEK

[sonic]

Only a month since you stopped lifting. Follow the same workout as before and just adjust the weight for your strength level now. Since you're not looking to gain consider working in the 15-20 rep range.

[GREEK]

na its been a month straight that i have been lifting before that i havent lifted since march due to tearing the ligament in my elbow...any good training splits i can follow?