how advanced into lifting were you back when you were in your prime? what worked for you then i'm betting woks just s well now. if you're not looking to compete in body building, powerlifting, strongman, etc., but just want to be healthy at 53 and like you said get a little bigger and stronger, then what you're doing now should be just fine. at your age though i wouldn't be surprised if gains come slow i at all, your test could be low as hell, you may need testosterone replacement therapy (TRT), something like 150mg a week or so of test cyp or test E. how's training been going so far? if notthat great but your diet and rest re good, i'd see an endo or even your general phycisian and get some bloods done. now the reason i say to look back at what worked for you before is everyone is different. the routine you do now may be just what you need. but like me personally, for my arms to grow i need to hit them twice a week. my majormuscles i hit once a week. works great for me. now when i say twice a week i mean my tris are getting hit on chest and shoulders day from all the havy pessing. my bis are getting hit on back day from all the rowing. also on back day i finish up with seated incline curls for the long head. so on leg day at the end i superset tricep pushdowns or dips, with either supinated and neutral grip pullups or preacher curls for the short head of the bicep. that's what i mean by twice a week. less volume more often. your shoulders get hit from pressing and rowing, so you are essentially hitting shoulders twice by having a shoulder day. if that works for you, great stick with it. your shoulders may be like my arms. i like to do my overhead pressing on chest day, my shoulders grow easily anyways. my armsare what needs the wok. so you need to personally asses what has been working for you and what hasn't and adjust your routine from there. if you're looking to compete in powerlifting then that's a whole 'nother ball game.
