Anyone do a 1,2 1,2 four day routine?

[Tiggsy]

Picking up the training again (spent last year knee deep in divorce so went off track!)

At 41 (in 2 weeks) and a life time of basketball I have too many niggles to train one body part a time over 5 days like I used to. My shoulder is a bit iffy....knee has had 3 ops, etc, etc.

So I need to go a BIT lighter....so was thinking of doing a routine based around:

Mon - Chest, Shoulders, Quads
Tues - Back, Hams, Calves

Then repeat thur and Fri.

Abbs done wed and sat when I also run 5k

Objectives for 2015 are - drop BF from 16/17 ish by 5% or so. Keep muscle size at least. Get my 5k under 20mins (which at 41, 6ft6 and 15/16 stone is fast enough!)

Anyone do a 4 day routine like that? Is hitting half the body twice a week effective?

And I know the running wont help the maintaining size....it's just a goal I have!


edit - and was thinking of mixing up the exercises - so Tues back might be Wide grip chins and bent over rows - Thurs might be under chins and seated cable rows, for example

[Crush]

This is similar but three times a week, it is the Simple power based routine from Iron Addicts.
First week you'd do ABC
Week 2 is DAB
Week 3 CDA
etc

A
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs or leg curls 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

B
Bench Press or low board press 3 x 5, or 3 x 3R
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

C
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

D
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10



Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.