I developed the routine below as a way to lift safely (I am early 40s, and constantly getting minor injuries, especially to shoulders and back). It's been working so far (with regards to shoulder and back health), but what are your thoughts regarding gains? I am 5'11, 180 lbs, completely natural, great shape, but not beastly looking obviously. Just looking to put on another 10 lbs of muscles safely. # of reps for each set in brackets. Thanks!
Tuesday (upper body push)
Ring weighted push-ups, feet elevated (10/8/6)
Ring weighted Dips (10/8/6)
DB overhead presses (10/8/6)
DB floor presses, close-grip (10/8/6)
Thursday (upper body pull)
BB chin-ups (10/8/6) - eventually will add weight (focusing on perfecting form)
BB inverted rows (10/8/6) - eventually will add weight (focusing on perfecting form)
BB deadlifts, with full stop at bottom (5)
DB rear delt rows (10/8/6)
BB Zercher squats (10/8/6)
BB Reverse lunges (10/8/6)
Weighted wall marches (10/8/6)
Days in between: short HIIT or kickboxing workouts.