My first post ! As a 46 year old professional family man I often find that I have limited time to train - even after 20 years of trying.
I have always favoured more frequent short workouts than less frequent but longer workouts - I know that we all have our own views on this point, but that is what works for me personally.
Adapting Dan John I have been using the following workouts with great success. I am not physically drained the following day as each exercise is done for only 6 sets.
All the basics covered - with the opportunity to sneak in a few sets of Preacher Hammer Curls / Lateral Raises / Bent Lateral Raises if time / energy permit !
press and pull … good
squat and RDL … PC and PC … too much work
calves and traps … not enough
press and press … too much pressing
upper pull and full body pull … too much work
if it works for you then good, but i would try to mix the upper and lower body movements together to better spread the stimulus and volume
Squats and Dips … PC and press
Barbell Row and Calf Raises … pull and aux
RDL and Bench Press … PC and press
Close Grip Chins and Shrugs … pull and aux
Rack Pull and Incline BP … full body pull and press
Many thanks for the replies - food for thought contained in both. Incidentally, I made a slight error in my first post- I meant to say :
Bench + Military Press (not Incline Press).