Here we go at 49

[zedhed]

All right all, Im 49, 6'1" and 230. Been lifting since my 20s, pretty seriously at times and not so seriously at other times.
Shoulders and kneess are getting old and tired so needing to lighten up on weights. Also my recovery is not what it used to be.
I can work out 3x per week.
I have a good diet, my wost faults are 1 cup of ice cream 2x/week and beer once in a while.
I would say that in the past I worked more toward a strength workout, 3x10, 5x5, 10x3.
I am trying to figure out a good hypertrophy program and this is what I have so far, I feel that I need help with sets and reps but feel free with all of it.
Parentheses indicate working sets.
Am trying to build push pull routine.

Bench
Bent row
These at same weight
(2x10)

Ft squats (2x10)
Calves-standing calve raise (4x8)

Pull Up (?) right now can do 2x5 and then singles
Dead Lift (2x10)

I really like power shrugs but dont know where to put them.
Also need close grip bench the same.
Push press the same.

Help please and thanks all

 

[zedhed]

Cmon, need some here plz guys.

 

[zedhed]

Hmmmmmmm49 views and no takers, so does my post suck that bad or what?

 

[SaiBoT]

I left you my thoughts on the sticky up there

 

[zedhed]

Thanks Dude, got it there bro.