Dr. Darden, I am 70 yrs old, 6’5" 235 lbs, and have been training at home using your various principles for many years; results have been good. I currently work out every four days employing two routines using 30-10-30 or 30-30-30 except as noted below. I am not getting burnt out from training and try to get 8 solid hours of sleep each night.
Nautilus Power Plus Leg Ext
Weighted Calf Raise - 15 reps
Neg Dip - 4 sec reps for 8-10 reps
Nautilus Power Plus Preacher Curl
Nautilus Next Gen Lateral Raise
Barbell Wrist Curl 12 reps
Barbell Reverse Wrist Curl 12 reps
Hammer Strength Leg Press 12 reps
Wall Squat hold in parallel position for 30-60 sec
No rest between above three exercises
Nautilus Power Plus Pullover
Nautilus Next Gen Lower Back
Nautilus Power Plus 4 way neck, back, front, left, right
In addition I do 30 minutes of treadmill each day at a 2.5 speed and a 10 degree incline as I don’t move from exercise to exercise with no rest except as noted, I would classify the treadmill as quite moderate cardio.
Kindly comment on ordering of the exercises, amount of exercise and frequency; I would appreciate your thoughts, thanks in advance.