I need opinions on the following routine. 46m 6’2”, started the below at 240lbs. 6 months ago at 28% - 30% body fat. Currently at 220, not sure of current BF%. I can see better definition in chest, back, shoulders, arms, and legs. Trying for recomp, I want to look muscular. Eating at or just below maintenance levels 2,000 – 2,400 calories, 200g daily protein intake.
15 reps x 3 sets = weight mastery
Each Day I warmup with 15 minutes on an elliptical and end with a 5 minute cooldown walk.
I know I can be in the gym 3 days, more than that is hit or miss. I can only alot 1.25 to 1.5 hours a day to workout on those three days.
Day 1 Chest and Triceps
(1) Flat Bench DB (2-3 warmup sets) (3 working sets at 10-15 reps)
(2) Incline Machine (3 working sets at 10-15 reps)
(3) Flys (3 working sets at 10-15 reps)
(4) Tricep Pushdowns (3 working sets at 10-15 reps)
(5) OH Extension (3 working sets at 10-15 reps)
(6) Dips (3 working sets at 10-15 reps)
Day 2 Back and Bicep
(1) Lat Pulldown- (2-3 warmup sets) (3 working sets at 10-15 reps)
(2) Neutral Grip Row- (3 working sets at 10-15 reps)
(3) Kettlebell Row- (3 working sets at 10-15 reps)
(4) Face Pulls- (3 working sets at 10-15 reps)
(5) Supinated Curls- (3 working sets at 10-15 reps)
(6) Hammer Curls- (3 working sets at 10-15 reps)
(7) Lat PD Burnout @ 2/3 working weight (on average)
Day 3 Leg and Shoulders
(1) Body weight squats- 2 sets of 10
(2) V Squats- (2-3 warmup sets) (3 working sets at 10-15 reps)
(3) Romanian Dead Lift- (2-3 warmup sets) (3 working sets at 10-15 reps)
(4) Bulgarian Split Squats- (3 working sets at 10-15 reps)
(5) Calf Raises- (3 working sets at 10-15 reps)
(6) OH Press- (2-3 warmup sets) (3 working sets at 10-15 reps)
(7) Lateral Raises- (3 working sets at 10-15 reps)
(8) Face Pulls or Reverse Flys- (3 working sets at 10-15 reps)
Day 4 Abs
Random generated home workout
Remaining Days= Play games with kids, hike, walk with weighted pack, yard work, just stay active.