my weekly training

At 64 years old  it is not necessary for me to work out every day or even three times per week. Because I enjoy lifting heavy weight I can even get away with once a week.  At age 64 my recovery process is slower. MY routine is very efficient.  I can ger a full body work with just two routines..., dead lift and bench press, kettle bell front squats and kettle bell over head press, kettle bell swings and push up. Each of those duos is a full body work out.

Sunday  - Upper Body - Push - Compound Exercise

Bar Bell Bench Press

Warm up 

Shoulder shrugs 45 lbs each arm 3 x 10

Push up 3 x 25

@ 135 lbs to 155 lbs two sets of 5

Work - 180 lbs to 225 lbs - 5 x 5

Sunday - Lower Body - Pull - Compound Exercise

Bar Bell Dead Lift

Warm up

Air Squats 5 x 10

Kettle Bell swing 3 x 20

Bar Bell Dead Lift @135 lbs to 155 lbs - two sets of 5

Work - 225 lbs to 275 lbs - 5 x 5

Sometimes I may add supplementle exercises as supper sets to increase intensity for example .

Supper Set - 

Bar Bell Bench Press @ 225 lbs. 5 x 5 

Dumb Bell Bent Over Row @55 lbs 5 x 10

or Kettle Bell Front Squat 90 lbs 5 x 5

Thursday - Upper Body - Push - Compound Exercise

Kettle Bell Over Head Press

Warm up

Pull Up - 5 x 3

Dips - 5 x 5

Work - 2 / 45 lbs Kettle Bell Overhead press - 5 x 5

Thursday - Lower Body - Pull - Compound Exercise

Kettle Bell Front Swuat 

Warm up

Air Squats 10 x 10

Kette Bell Swings - 45 lbs. 3 x 25

Work - Kettle Bell Front Squat 55 lbs 5 x 5