Originally Posted by FatLenny
Maybe try something like this:
Day 1: Deadlift & Pull Ups
Day 2: Squat & Shoulder Press
Day 3: Bench Press & Rows
I would also recommend that any off day be a day of rest. If you want to get some 'cardio' work in on off days, get it from play. Go shoot some hoops or throw around a ball. Play a sport. That obviously has cardio benefits and adds the athleticism component. You'll gain mobility, flexibility and coordination. All of those things will help in many ways inside the gym and outside
I have used 6 workouts split out over 2 weeks with good success:
#1: Legs/lower back (squat, deadlift, stiff-leg deads)
#2: Upper back (pull-ups, seated cable rows and bent over barbell rows
#3: Chest (dumbbell bench, dips, cable flyes) - same as Day 1
#4: Legs/lower back (squat, deadlift, stiff-leg deads) -- same as #1
#5: Traps/biceps (shrugs, dumbbell curls)
#6: Shoulders/triceps (dumbbell overhead press/lateral raise/bent over lateral, tricep press/rope pulldowns)
Typically, I do 4 sets of each exercise plus warmup, with short rest. Usually takes 45-60 min. Obviously, Days 5 and 6 are not as tough overall, due to the lack of large, compound movements and the presence of isolation exercises.
Legs show up twice because they are BY FAR my weak point. I sprinkle in rest days during the 2 week period, mostly as my "real life" schedule dictates.
I do mine in the evening and typically follow the weights with ~30 min of light cardio (treadmill). On "off" (no weights) days, I try to do some HIIT on a Nordic Track skier to aid in the fat burning and conditioning. I throw in some ab work (hanging leg raises) a couple of times a week.
Seems like an awful lot but at my age (54), I don't routinely train every exercise to failure every session or do the HIIT to achieve a 190 heart rate, so the volume of work is manageable.
Whatever you decide to do, make it a permanent part of your lifestyle. An "OK" routine that you do consistently is better than any "perfect" system you won't stay with.
Best of luck!