I'm almost 40 and my shoulders and knees aren't what they used to be. This workout utilizes time under tension and lighter weights to save my tendons and joints and still build some muscle. The actual implementation of what I did in this workout was sparked from when I watched "The Perfect Physique" on netflix. Big Rammy was coaching some competitors and had them doing this type of rep scheme with really light weights with the idea being saving your joints and tendons.
Back Squat - Slow Descent Pause Rep + 1 Regular Rep @ 365#3x Superset20 Seated Rows20 Barbell Shrugs 135#
Time Under Tension Incline Press 5x10For this exercise, you go 5 seconds down, pause 1'' off your chest for a second, then 5 seconds up
TUT Chest Circuit 3x10 Band Flys10 Underhand Band Flys10 Time Under Tension DB Presses (5 sec down, 1 sec pause, 5 seconds up, no full lockout)
4x superset10 GHD10 weighted back extensions10 fat grip pull-ups25 weighted crunches