I am 63 years old and I am doing a little change up in my current program. I am going to a 6-week cycle alternating heavy days on the main lifts each week. I have a 20lb vest that has been laying around and I thought about adding some circuit work on Saturday. Also, instead of doing HIIT on the Airdyne on Tuesday and Thursday I would do Active Recovery for the Older Athlete from the Forever book pp.268-269.
Below is how it would look. Thoughts and suggestions please.
Week 1
Monday
Squat – 3 sets of 5 Pros / 2 sets of 5-8 FSL
Close grip Bench – 3 sets of 5 FSL
Pulldowns – 5 sets of 10 reps
DB RDLs – 3 sets of 10 reps
Triceps Rope Press Down – 3 sets of 10 reps
Tuesday
Airdyne/ Mobility - Following Active Recovery for the Older Athlete - 30-45 min.
Thursday
Trap bar Deadlift – 3 sets of 3 FSL
Press – 3 sets of 5 Pros / 2 sets of 5-8 FSL
DB Rows – 5 sets of 10 reps
Goblet Squat – 3 sets of 10 reps
DB Curls – 3 sets of 10 reps
Friday
Airdyne/ Mobility - Following Active Recovery for the Older Athlete - 30-45 min.
Saturday
Weighted 20 lb. Vest Circuit – 5 circuits of:
Squat x 10
Push up x 10
Inverted Row x 10
Weighted Carries
Week 2
Monday
Squat – 3 sets of 5 FSL
Close grip Bench – 3 sets of 5 Pros / 2 sets of 5-8 FSL
Pulldowns – 5 sets of 10 reps
DB RDLs – 3 sets of 10 reps
Triceps Rope Press Down – 3 sets of 10 reps
Tuesday
Airdyne/ Mobility - Following Active Recovery for the Older Athlete - 30-45 min.
Thursday
Trap bar Deadlift – 3 sets of 3 Pros / 2 sets of 5 FSL
Press – 3 sets of 5 FSL
DB Rows – 5 sets of 10 reps
Goblet Squat – 3 sets of 10 reps
DB Curls – 3 sets of 10 reps
Friday
Airdyne/ Mobility - Following Active Recovery for the Older Athlete - 30-45 min.
Saturday
Weighted 20 lb. Vest Circuit – 5 circuits of:
Squat x 10
Push up x 10
Inverted Row x 10
Weighted Carries