UPDATE: I abbreviated this post to be less confusing.
I’m 37 and my body suffers from decades of neglect. I started with Starting Strength routine and then modified it to include more upper body exercises. Also because I feel fatigued most of the time I separated the leg workouts so that I don’t have to do 3 difficult exercises in one day.
Monday: Bench press 3x5, Barbell roow 4x10
Tuesday: Squats 3x5
Wednesday: Overhead press 3x5, Barbell row 4x10
Friday: This is the “potpourri” day and I choose from weight plate rows, lateral raises, power clean, butterflies and dumbbell bench press or dumbbell overhead press.
Saturdays: Squats (optional)
I also do pushups and 30 minutes of cardio (spin bike) 5 days a week.
My weakest points are my shoulders (basically skin and bones) and abs. I “devised” an ab routine of barbell rollouts, knee tucks (lying or sitting slanted on bench) and sit ups but need to be more consistent with it.