I do the following (age 48). Adjust weights so the first set is fairly easy, third set is difficult to finish. Use machines or free weights, whatever your pops is comfortable with. The Monday/Wednesday routines get your heart pumping pretty good, no other cardio needed. I mix in some ab work once or twice a week. Actually took an inch off my waist just switching to this routine for a couple months. Don't rest more than a minute between cycles. Three days a week is probably enough for him unless he's retired !
Mon -
First cycle:
Squat 10 reps
Lat pull downs 10 reps
Leg raise (for quads) 10 reps
repeat cycle 2 more times (increase weight each cycle)
Second cycle:
Hack squat 10 reps
Push press (seated DB press straight up for shoulders) 10 reps
Bent over DB rows 10 reps each arm
repeat cycle 2 more times (increase weight each cycle)
Wed -
First cycle:
Shoulder press 10 reps
Lunges 10 reps each leg
Flyes - dumbells (10 reps)
repeat cycle 2 more times (increase weight each cycle)
Second cycle:
Front raise (delts) 10 reps
Step ups with dumbells 10 reps each leg, kinda like step aerobics but a bigger step up
Skull crusher 10 reps
repeat cycle 2 more times (increase weight each cycle)
Fri -
Chest day - 3 sets flat bench, 3 sets incline bench, declines if you want to
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