Sorry to be this guy. I know there are tons of great beginner routines available here. I always chuckle at the people who show up with the home brewed abomination instead of using what’s proven and worked for many.
Having said that, I have a younger brother who has been training seriously for several years now. He is where I would like to be, so I asked him to put something together for me. He chose exercises that I am familiar and safe with.
My goal is to get stronger, more flexible and enjoy any aesthetic improvements that come with that.
So I thought it would be helpful to get some considerations and feedback on this three day per week set up.
Sunday- Started with three sets but now do Four sets of 8-10 reps all
Standing Shoulder Press
ten pull-ups, ten chin ups, ten hammer ups
Barbell skull crushers
tri-pull downs or dips
Tuesday- Four sets 8-10 reps of all
Flat or inclined bench
Standing delt raises (?)
Seated rear delt raises (?)
Grip- plate holds, hanging or wrist curls
Friday- Two rounds 10-12 reps
Side planks with hip raises (sorry, don’t know the name)
Super mans- five second pause
Seated leg lifts
Four Points (bird dogs)
I’m not the best at the names. I have added a fourth round to Sunday/Tuesday and 15-25lbs to all lifts over the last month. Just about always do 10 reps on lifts and 12 on calisthenics.
I try to add weight or do more reps every session.
Thanks in advance for your time.