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