If anyone of u are on your way out like myself...I have a very simple routine that ive been following sence my damaged elbows...Heres a look at my training now of days
Sunday
Squats 6 sets 6 reps 405lbs
Flat Bench 12 sets 8 reps 275lbs
one rep out set with 225lbs for 30 to 40 reps(note due to my serious elbow problems..i lost alot of power but strength wise i still have it.Thats why im able to press this many reps with 225.)
Monday
barbell curls 10 sets 10 reps 95lbs
no tricep work..elbows are shot
Tuesday off
Wednesday
Back work
12 sets pull ups
4 sets wide grip 10 reps
4 sets mid grip 10 reps
4 sets close grip 10 reps
note...sometimes i might do a few rep out sets...no matter what grip..what ever i feel like.Most the time i pick a wide grip
Thursday
Bench
repeat from sundays chess workout....except i might throw in some dumbell press for a few sets
Friday OFF
Saturday OFF
As u can see everything is just basic work...Stick with the basic to maintain muscle.Ive always been a barbell type of lifter and learned early in my lifting history that nothing will build better muscle then the barbell...Its just a proven fact in real life experiance.
This workout is for those that are semi retired like myself.As far secondary muscle groups i never was a secondary lifter...So,thats the way it is..U can always throw in some extra work.