I am 53 years old, male, 82 kg and BMI of 26, with an abdominal girth of 100 cm. I am a very skinny person, and frankly, I am ashamed of my muscle size, especially the upper part of my body. I started regular exercise last April, and presently I train every other day by dividing upper and lower body exercise one after another. I got some confidence, built some muscles, lost some abdominal fat and feeling great. However, I think the routines are repetitive for most of the muscle groups, and I wish to have a whole body routine, preferably compound one for three times a week with 60 to 90 minutes per session. Please look for my current workout routine below. I prepared this list based on reading different books and online forums.
Could anyone recommend a simplified workout based on the attached list or any alternative ones?
Upper body exercise Triceps Dip Machine Straight Bar Cable Tricep Extension Pushdown Back Lat pulldown Single-Arm Bent Over Row (dumbbell row) Seated Cable Rows Chest Incline Dumbbell chest Press Seated Machine Chest Press Cable Crossover Shoulder Dumbbell Shoulder Press Dumbbell Upright Row Machine shoulder press Biceps EZ bar curl Hammer Curls with Rope Hammer curl Lower body exercise Legs Leg Press Exercise Seated Leg Curl Leg Extensions dumbbell lunge Lying Leg Curls Calf Raises Abdominals Ab Crunch Machine Cable Crunch Dumbbell Side Bends Flutter kick Plank