Not just weights, but GPP. Speed, Strength, Stamina, and making them all work together. Flexibility too but thats just yoga.
Right now I use something thats sort of along the lines of concentrated loading. It’s upper/lower 2x a week. 3 sets, 5 reps each (i can microload down to 1lb)
Basically, it goes:
Chest
Chest (light)
Triceps
Frontdelts
Medialdelts
Lats(row)
Lats(vertical)
Upperback
Elbow flexion
Pronators
Subscapularis(medial shoulder rotation)
Abs
Obliques
Squats or Deadlift
Unilateral leg move
Posterior Chain
Hamstrings
Calves
Tibilas anterior
Wrist flexors
Wrist extensors
Neck Flexors
Neck Extensors
Hip Flexors
Traps
Leg Abductors
I believe in hitting each and every muscle but is this over doing it?
When I progress, I was gonna add max effort and dynamic effort moves. Also, I was considering HIIT, and weighted HIIT.