If you're after a body that functions well, moves properly, looks good, stays lean, and doesn't get injured, then devoting entire workouts to one or two body parts, or an hour coasting on the elliptical trainer is insane. You gotta move your whole body, in the many ways it was designed, and move it often. The 2/3/or 4 day split, chest & back split, upper body vs lower body split, and abs every day, are all relics of an old fashioned way of thinking. That if we can just isolate each muscle then we can work on it separately shaping and molding it to look just how we want. The problem with this idea though is that this is not how the body was designed to work, and it doesn't like this approach - showing it's displeasure with injuries, niggles, and out of proportion physiques.
Say no to machines
But if you want a body that not only looks good , but also works better than it did when you were 18 then you need to get with the programme - the Results Room way of programming. Call it functional training, compound exercise, or whole-body training, the idea is the same - to train human movements, not muscles. This is the key to real health - mobility, flexibility, complete strength, and fitness.
The body is a complex interconnected structure of bones, muscles, tendons and ligaments all driven around by a sophisticated central nervous system. That's why our approach is to programme full body compound movements for maximising both strength and fitness results at the same time, as well as encouraging fat loss through intense circuit sessions.
More work can be completed in this manner and at a higher intensity level, resulting in quicker results. Compare this approach to a steady state workout with plenty of rest breaks and water-cooler chats, and there really is no denying which is most effective. This training aopproach also makes the most of your time avaialable to exercise, by making shorter sessions more productive.
By avoiding 'sit down' machines, and using your own primal patterns - pushing, pulling, squatting, lunging, twisting, and bending - you'll find that there wont be any need for those machines you used to rely on.
Your physio does not want you to know this!
The old school approach to training has kept a plethora of health professionals in business over the last 40 years. Physiotherapists, chiropractors, and osteopathists have all been helpful in repairing the damage people have done to themselves through some of these old school approaches to exercise.
But with a training approach focused around human movement, and not individual 'beach muscles', the body has a remarkable knack of keeping itself in balance and functioning well. If you spend a large amount of your time doing an activity that involves small repetitive movements then you'll need to be more vigilant than normal about moving properly when you are away from that activity. Some movements when performed enough can result in imbalances and/or muscle shortening which may require a corrective exercise specialist capable of programming for those specific needs.
Ideally, don't work in a job that could wreck your body. You only have the one.