Suggestion on improving workout routine and frequency.

[MTBer]

A little background first. I'm in my mid 60s and recently returned to the world of regular exercise. In my 40's and 50's I was a frequent mountain biker and most of my gym workouts were geared towards cardio, leg and core. Due to mountain biking accidents and age I developed neck and back issues which forced me to retire my bike. Last year I made a concerted effort to improve my health and eat better, lose fat and build muscle.
I'm now at the gym 6 days a week about 60-90minutes/day. Chest, shoulders and triceps 2x week, back and biceps 2x week and legs and core 2x week. I'm resting on the 7th day. Doing 12 sets per body part, 1 set of warmup of 10-12 reps and then increasing weight so I'm doing about 6 reps to failure my last set. I try hard to maintain form rather than increase weight for more effective gains and to prevent injury
On the cardio side, I'm out 5-6 times a week, mostly doing zone 2 walking/running but twice a week I'm doing Norwegian 4x4s to improve V02 max.
I've dropped weight from 180 to 150 lbs. and increased my protein intake to about 1 gram per pound of body weight. I don't eat processed foods and get most of my protein from fish, seafood, dairy and protein supplements.
I've been at it regularly since April of last year and noticed some gains and definition right away but it's more definition than hypertrophy and the gains have been minimal lately. I try to be extremely consistent except when I can't due to illness or injury.
I realize at my age the gains come more slowly and keeping them are harder but I am determined to do what I can while trying hard to remain injury free.
Any suggestions are appreciated.

 

[Fremen]

You seem to be doing well. At most, I'd add some stretching and mobility work. At almost 53, I can tell you it makes a big difference in your overall well-being.
I carefully avoid going to failure with exercises. I always stop at 1-2 reps that I can still do. You're always making gains, but without risking injuries, which are what cripple you over the long haul.
And welcome

 

[graoumia]

welcome

 

[Diego1978]

A little background first. I'm in my mid 60s and recently returned to the world of regular exercise. In my 40's and 50's I was a frequent mountain biker and most of my gym workouts were geared towards cardio, leg and core. Due to mountain biking accidents and age I developed neck and back issues which forced me to retire my bike. Last year I made a concerted effort to improve my health and eat better, lose fat and build muscle.
I'm now at the gym 6 days a week about 60-90minutes/day. Chest, shoulders and triceps 2x week, back and biceps 2x week and legs and core 2x week. I'm resting on the 7th day. Doing 12 sets per body part, 1 set of warmup of 10-12 reps and then increasing weight so I'm doing about 6 reps to failure my last set. I try hard to maintain form rather than increase weight for more effective gains and to prevent injury
On the cardio side, I'm out 5-6 times a week, mostly doing zone 2 walking/running but twice a week I'm doing Norwegian 4x4s to improve V02 max.
I've dropped weight from 180 to 150 lbs. and increased my protein intake to about 1 gram per pound of body weight. I don't eat processed foods and get most of my protein from fish, seafood, dairy and protein supplements.
I've been at it regularly since April of last year and noticed some gains and definition right away but it's more definition than hypertrophy and the gains have been minimal lately. I try to be extremely consistent except when I can't due to illness or injury.
I realize at my age the gains come more slowly and keeping them are harder but I am determined to do what I can while trying hard to remain injury free.
Any suggestions are appreciated.

I don't think you need my advice. In facr I congratulate you on how you take care of your body, you are an example to follow!