Best routines with free weights?

[Oldmanroger]

So I just retired and I'll be traveling a lot this summer. I'm trying to get back into shape for the beach and focus on my health since I have nothing but time. I just recovered from hip surgery from last year so I lost a lot of muscle and size. I'm down to 165lbs 5"7 and old. I have a full at home gym all free weights and looking for more routines to change it up.

I'm old school so I always stuck to bench,squats,deadlift,dumbbell flys, dumbbell press,curls,skullcrushers,hammercurls just your average old school workouts. Lifting light rate now. I'm looking for anything different that would switch it up and shock the muscle any opinions would be appreciated.

 

[buck]

If you are just starting back out anything you do will be a challenge for the muscle. Just work on progressing. No special training techniques are needed in my opinion till the gains from basic training stop. The basics still work. What you can or should do will tend to depend on what is worn down, out or no longer able to do without causing more injury down the road. What you eat will probably be the biggest weapon in your arsenal. I retired years ago and worked out my whole life but it ain't what it was.

 

[BigSwolePump]

In your situation, just starting back, any amount of weight training is going to yield results.

The best advice you can get right now is to stay consistent.

This is perfect time to try different exercises and pick the ones that you like best. Make sure that you are working all of your muscles. For example, don't forget shoulders, traps, legs and calves. They are easy to overlook.

Everyone is going to bench and curl. Most will do back exercises like rows but squats, shrugs and deadlifts(stiff legged and regular) get overlooked. Also, don't forget calve raises. Even if you don't have equipment for it, you can grab a dumbbell or a plate and do them. Shoulders are the same, grab a dumbbell and do front raises, presses, side laterals ect. Even in a limited home gym this is easy to accomplish.

Good Luck and congrats on getting back at it.

 

[Oldmanroger]

Thanks guys i appreciate the input! I do tend to overlook legs and traps always forget traps. I look like a big chicken though. My legs are definitely my weak point just worried with the hip surgery of over doing it.