Legs Back

Rest
Day 1 Pendlay Rows (mid) 4x10
Day 2 Squat (highbar) 4x10
Day 3 Lat Pulldown / Pullups 4x12
Day 4 Squat (front) 6x12 Deadlifts (lower) 5x8
Day 5
Day 6 Squat (lowbar) 4x10 Yates Rows (upper) 4x10

Normal Age 30+

Strength 1 3
Strength 3 5
Strength 5 8
Hypertrophy 8 10
Hypertrophy 10 12
Hypertrophy 12 15
Hypertrophy 15 20

Alternatives Chin-ups 4x6 (4x10)

Chest Arms

Bench (mid) 4x10 Tricep Pulldown 5x20

Incline Bench (upper) 4x10 Curls 5x20

Dips (lower) 4x6 (aim: 4x10) Overhead Dumbell Extension (tri4x12

Skullcrushers 4x20
Shoulders Isolation (Extra)

Romanian Deadlifts 4x20

Facepull (rear) 5x12 Lateral Raise (Side Delt) 6x20

Dumbell Reverse Flye (rear) 4x15

OHP 3x10

Front Raise (front) 4x20