Hello,
I’m 42 years old. My main goal is to lose fat and maintain my strenght / muscle (I check my diet). I trained with bodyweight exercises for 1 year and I decided to go in a gym to be serious in lifting, 2 months now. With BW, I used to do full-body, I love it and I want to stay with this kind of routine.
I have an issue : I can’t do deadlift. Furthermore, I try several rep range and I prefer 6-10 reps. I say that because I know a lot of people recommends 5x5 for beginner but I feel more my muscles in a 6-10 range. Maybe later for a 5 rep range…
It’s difficult to find a routine without deadlift and in a 6-10 reps range so I try to make mine and I need your opinion
Please… Don’t try to convince me to include DL for x reasons. I can’t do it and I don’t want to discuss about my health. Doctor and PT are agree for weightlifting but no DL. Same for 5x5, don’t try to convince me to try, I already tried. I prefer the 6-10 range and I think it’s important to feel the muscle and enjoy the training.
So the routine… Two workouts A & B, 3 days a week.
Workout A
3x6-10 and 1’30 for rest
Leg Press (until I learn the proper form for the back squat)
Bench
Rowing
2x8-12 and 1’ for rest
Leg Curl
Face Pull
Standing Calves
Workout B
3x6-10 and 1’30 for rest
Goblet Squat (until i learn proper form for squat, later I’ll switch for front squat)
Shoulder Press
Lat Pulldown
2x8-12 and 1’ for rest
Pull Though
Wrist Roller
Seated Calves
I write “generic name” in the routine because I want to rotate exercises when it’s boring. For example, shoulder press means that I can do Arnold Press, OHP, etc… Same for Lat, I can do pullup, chinup, etc…
In my warmup, I included exercises to work my form of squat : bw squat face the wall, light Goblet Squat and another exercise but I don’t know the name in english…
I choose to include Face Pull because I have a desk job, Wrist because I think it’s very important in lifting (wrist work help me a lot with BW exercises) and Calves because it’s important to have a good calves imo.
Maybe I’m totally wrong with my program so… What’s your opinion please ? Thank you