A 57 year old with a change of work out routine question

[HOTROCKS]

Howdy Guys

I posted this in the beginners forum and got only one reply so let me try it here
I’m 57 6’1” 240 been lifting since my teens.

I have a question for you guys .
I’ve been doing the split routine (HIT style) below for many years.
I was recently told that I was turning my bodybuilding routine into a cardio routine and I was doing………..
“Way too much on the same day. It’s NOT possible to kick it intensely when doing so much, namely on your back/legs/bi's day. Try splitting it up where your back and leg workouts are far apart as possible”.

I was also told ………
“One body part a day lets me really push it and have plenty of recovery time. Depending on where I am at I will occasionally double up or repeat a body part that I want to emphasize but, never more than two weeks in a row for the same body part. And don’t forget bcaas before and after workout”

I totally respect both brothers for their advice.
My problem is I don’t have six days a week to WO most of the time. I could find four, but six is really pushing it.
I’m not going to be competing or anything like that.
All I want is a routine I can stick with, a well rounded routine for my physique and strength.
I would especially like to here for the brother over 50 yo on this since they know what my 57 yo body is going through.
Here is what I was planning.
In the past I usually did 3X8 or maybe 10 depending to the exercise.
Monday
Chest =Bench Press, Incline Flies and High Cable Crossovers
Tri’s=Rope Pushdowns and French Press

Wednesday
Bi’s=Bar Bell Curl , Hammer Curl and Preacher Curl
Lats=Pull Downs, Seated Rows and Standing Pullovers


Friday
Shoulders=Military Press and Upward Rows
Legs= Hack Squat, Leg Press and Calf Raises
It just seems to be missing something.
It just doesn’t seem correct somewhere.
I haven't figured out the set/rep range as of yet.
Here is the routine the brother I mention earlier commented on..

Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises


I do crunches everyday.
I have to be very careful with my shoulders and knees.
I’ve had surgery on one shoulder and one knee.
The backside of my left fore arm was nearly severed in half (down to the bone) with a circular saw over thirty years ago.

All the nerves were severed. Over 250 stitches on the outside and who knows have many on the inside.
But, by the grace of God I have 95 % plus usage of it.
They say it is miraculous that I can use it at all.
It gives me very little trouble.
Anyways What do you guys think of my routine?
Too much?
Not enough?
I have my own equipment. Hack squat machine, Power rack, Cable crossover w/ high and low pulleys and a bench. The power rack has high and low pulleys where I do my Lat work. And many type of bars and tons of steel .

Conclusion I just need a routine including rep/set range. , I seem to be drawing a blank.
I've analyzed till I'm paralyzed I think.
__________________

 

[Ehren]

Perhaps you could send a PM to member "Ojs". He's knows his stuff and is over 50 (plus being 250+ and lean). And Im sure a lot of the trainers here have clients over 50, so they could give some well-rounded advice.

 

[HOTROCKS]

Thank for the advice friend.