I am currently using this routine three days a week. I’ve been lifting about two years now. I have used Total body workouts when I first started lifting and later changed to a Push/Pull split. I switched to the workout below about three months ago. I’ve almost always used compound lifts. Currently, I am 54 years old, male, 5’9" and 196lbs. I do keep making progress but after lifting for only two years, I still consider myself a newbie. I appreciate any feedback you can suggest. Thanks.
Cardio is two or three 45 minute brisk walks (Very Hilly) a week. I do this to keep the fat in check and not burn off my muscle. This appears to work pretty well.
Day 1:
Back Squats 5x6
BB Rows 5x5
Dips 4 sets
Chins 4 sets
Closegrip BB (Flat) 3x8
[quote]Joe Brook wrote:
geode wrote:
derek wrote:
I think I’d remove the dips and chins from the day 2 workout.
So, do you think it is too much to do Dips and Chins all three days. What would you replace them with on Day 2, if anything. Thanks for the response.
You could have upright rows and curls, or calves? Or hang snatch or hang clean! yeah… one of those please.
Joe[/quote]
Upright Rows, yeah, I used to do them when I first started lifting and then got away from them for some reason. I do throw in curls into the workout if I’m not too pooped out by the end. I mix it up with Standing BB curls, hammer-curls, and preacher curls with EZ Bar. So, I guess upright rows and some curls can work. So, do you think doing chins and dips all three workouts is too much, or just better to do different lifts on day two in order to hit other muscle fiber better. Thanks.
[quote]geode wrote:
Joe Brook wrote:
geode wrote:
derek wrote:
I think I’d remove the dips and chins from the day 2 workout.
So, do you think it is too much to do Dips and Chins all three days. What would you replace them with on Day 2, if anything. Thanks for the response.
You could have upright rows and curls, or calves? Or hang snatch or hang clean! yeah… one of those please.
Joe
Upright Rows, yeah, I used to do them when I first started lifting and then got away from them for some reason. I do throw in curls into the workout if I’m not too pooped out by the end. I mix it up with Standing BB curls, hammer-curls, and preacher curls with EZ Bar. So, I guess upright rows and some curls can work. So, do you think doing chins and dips all three workouts is too much, or just better to do different lifts on day two in order to hit other muscle fiber better. Thanks.
[/quote]
I personally don’t, its just that too much of the same exercise (ie. 3+ times a week) will often quickly cause an injury.