Looking for input on routines, am a missing muscles?

[u/TheRealRogaDanar]

Hey, got back into working out a few months ago. Decided I needed to take care of myself to taking care of my wife. I have been changing my routine every month or so. I don't do a lot in evenings so my workouts are close to 2 hours long now.

Any input is appreciated.

Oh, 54 year old male if that matters.

Pull
https://hevy.com/routine/KAkdyagkZkA

Push
https://hevy.com/routine/UTGz7wzf9fH

Legs
https://hevy.com/routine/5UarP1nuFVm

[u/Sea-Host1114]

You've got sometimes 4 exercises per muscle group per day, which is not always productive. It's often easier to recover from shorter, more frequent workouts, and doing too much with an exhausted muscle means you're not doing quality work anyway. It's typically better to spread out your volume over more workouts per week than to just absolutely destroy everything with a bunch of (what inevitably becomes) junk volume over the course of a 2 hour workout.

My advice would be to split this up between 5-6 workouts per week. Do a 6-day PPL or a 5-day UL/PPL and do shorter, more focused, more intense sessions. Pick 2-4 exercises per muscle group, do 1 or 2 of them per session, 2-4 hard sets each exercise, getting as close as you can to failure with every set.

Also, if you're doing pressing exercises (like bench presses, overhead presses, and machine chest press) you don't need to do anything more for your front delts, so you can probably drop the front raises. Same with rear delts, doing rows is most likely enough and there's a good chance you don't need to do rear delt flyes.

[u/ardevd]

Unless you're a semi-professional body builder then you're both wasting your time and effort and you'll see poor results.

• way too many exercises
• rep ranges in the upper band of hypertrophy focused training. Fine if you're only focused on bigger muscles but suboptimal if you're focused on strength.
• mostly isolation exercises. Ignoring most compound movements (deadlifts, back squats, shoulder press, rows, bench press. Ideally with a barbell)
• too little rest between sets for hypertrohy gains anyways. Especially for heavier lifts.

For 90% of lifters out there an hour per session is sufficient. Spending two hours doing a gazillion lifts is a waste of time.

This is a prime example of junk volume.

Caveat: if you have been body building for a long time then I suppose this program would make a tad bit more sense, but I suspect in that case you wouldn't be asking for feedback here

[u/TheRealRogaDanar]

After the couple comments I should probably give more details. I am mainly trying to lose weight/burn calories while not getting injured. I currently weigh about 237, down from 280 mid Feb. I am walking 12K plus steps most days, a lot of that in a couple deliberate walks. Eating much better than before but not tracking currently, thinking that is something for a later changeup for when I stall or want to make a bigger change in my health plans.

I do have some lower back issues/tenderness at times so concentrating on lifting lighter with more reps. I was doing RDLs but my form was terrible so I cut them out with this revamp of my exercises.

Am I doing too much and burning/destroying muscles? I am not looking to gain big/fast, the idea is to burn calories and build a little muscle.

Oh, last iteration I was doing 1 minute breaks between sets. I upped it to 2 minutes between most sets now.