I am in my early sixties and have been following the following 8 day routine early November.
Press 5 Pros 2 FSL
DB Bench 3x10
DB Row 3x10
Face Pull/ Press Downs/Barbell Curl 3x10
Airdyne 20 min
Walk/Mobility
Trap Bar Deadlift 5 Pros
Goblet Squat 3x10
Hanging leg Raise 3x15
Prowler Walks 8 trips
Walk/Mobility
Bench 5 Pros 2 FSL
DB Bench 3x10
Chin 3x10
Face Pull/ Press Downs/Barbell Curl 3x10
Airdyne 20 min
Walk/Mobility
Squat 5 Pros 2 FSL
SLDL 3x10
Hanging leg Raise 3x15
Prowler Walks 8 trips
Walk/Mobility
Repeat
Around the first of March I am going to transition to more of a 2x2x2 program like this:
Monday - Lift
Squat 5 Pros
Bench 5 Pros
Chin 3x10
DB Press 3x10
SLDL 3x10
Face Pull/ Press Downs 3x10
Tuesday – Prowler Walks
Wednesday –Walking and Mobility
Thursday - Lift
Trap Bar Deadlift 5 Pros
Press 5 Pros
DB Row 3x10
DB Bench 3x10
Goblet Squat 3x10
Ab Raises/Barbell Curl 3x10
Friday – Prowler Walks
Saturday/Sunday - Walking and Mobility
Any thoughts or recommendations. I am still a rookie at this.
Thanks