Help me customize a routine Please

[streeter]

OK I need help here. I am 46 in a couple of days and been on TRT now for 4 months. I gain fat very easily but seem to be able to cut it pretty quickly as well. So I need to be in the gym 6 days a week. I tried Ronnie Coleman's routine because its a 6 day cycle in the gym. I believe I was over training I was lifting sometimes for two hours to complete the log and not doing much cardio. I got run down after 3 weeks doing this and now have a bad cold. I have been out of the gym for 3 days now and today I just walked/jogged 4 miles as my cold is coming to an end.

I would like a good routine that lets me go to the gym 6 days a week without over training any one muscle. It seems there's so many opinions as to how many sets/reps you should do so tell me if this sounds strange to you but I have never been able to find a weight that I could only do 2 or 4 reps for me it always seems I either can't lift the damn thing one time or I can get 8 to 12 out of it. Maybe its a mental thing I don't know.

Anyway anyone want to help me with a good routine? Please someone convince me how many sets I should do I've done the 3 set thing and I've worked a muscle 7 to 8 sets before. I suppose each muscle is different and may require a different amount of reps/sets to stimulate it. I've tried google to find a good routine but you get so much spam trying to sell you this or that. If someone has a routine they have had a lot of success with could you please send me a link or message me or reply here. Thanks

Oh yea when I was fat I was 260 pounds. I lost it all got down to 170.2 exactly. Went on TRT and I am now 192 wearing size 32 pants. I am 5'10" 46 years old.

[stack_it]

If you give up on a routine every two weeks nothings gonna work. Not telling you to go back to ronnies routine but nothings gonna turn you into Arnold in two weeks.

Here's something that you can try that's a little less time consuming.

Monday: legs
Squats - 3 working sets 8-10
Leg press - 3 working sets 8-10
Leg curls - 3 sets of 12
Leg extensions - 3 sets of 12

Tuesday: chest
Incline bb bench - 3 working sets 8-10
Flat bench - 3 working sets 8-10
Cable flies (middle) - 3 sets of 12
Cable flies (lower) - 3 sets of 12
Tricep overhead db extension - 2 sets of 10
Tricep pushdown - 2 sets of 10
Cardio

Wednesday: back
Pullups - 5 sets of 10
T-bar rows - 3 working sets 8-10
Lat pull down - 3 working sets 8-10
Deadlifts - 3 working sets 8-10
Hammer curls - 3 sets of 10
Barbell curls - 3 sets of 10
Cardio

Thursday: shoulders
Seated overhead press - 3 working sets 8-10
Lat raises - 3 sets 8-10
Front raises - 3 sets 8-10
Rear felt raises - 3 sets 8-10
Shrugs - 3 sets of 12
Calf raises 5 sets of 10
Cardio

Friday: arms
Alternating dumbell curls - 3 working sets 8-10
Preacher curls - 3 working sets 8-10
Straight bar cable curls - 3 sets 8-10
Skull crushers - 3 working sets 8-10
Tricep pushdowns - 3 working sets 8-10

Saturday: abs cardio

Sunday off

[t-gunz]

^^ simple yet effective

nice post

[streeter]

Thanks at first glance I like it. I'll look it over a little more closely and if I have any questions I'll post them. Thanks though it looks good.