Sorry for the belated answer and thank you for these detailed recommendations!! You gave me some food for thought!

a) You are trying to hit your back hard, since you only do it once a week. So you decided to do chin-ups AND pullups. However, what probably happens is that you do a few sets of chin-ups half-heartedly because you know, in the back of your mind, that you have to do pullups later. Or, on the other extreme, you are killing yourself. Shoulders and forearms get irritated, but your back doesn’t necessarily the full benefit. Why not do pullups one week, and then chin-ups the next week? Or think about doing back twice a week (4 sets of back twice a week might be better than 12 sets of back once a week).

b) Barbell rows can be problematic. Since the body must fight to maintain stability, supporting muscles can give out before back is fully exercised. You might want to try bench-supported one-arm rows or something else which you find helps shoulders/forearms.

c) Dumbbell pullovers can have low rewards for many people. Notice where the tension comes and goes in the movement, and how the risks are increased at the times when you have the least control. Ask yourself whether it’s worth it. I prefer bands/cables for pullovers (continuous tension, safety, etc.).

d) You could cut your overhead presses down to 1 or 2 sets. Or substitute an exercise that is more friendly to the shoulder girdle. You could also think about dropping them altogether, since it’s arguable that they get enough work on Monday.

e) If you are committed to working out three days a week, and you’re having troubles with your knees, how about something like the following?

Monday – Back/Biceps (heavy), Chest/Shoulders/Triceps (light), Assistance exercises as desired,
Wednesday – Legs, Assistance exercises
Friday – Back/Biceps (light), Chest/Shoulders/Triceps (heavy), Assistance exercises

The reason I suggest this is because it seems you are hitting shoulders three times a week, but back is only getting hit once (although it does get hit on Friday with rear delt rows).

Back is arguably something that could be hit more than once a week (especially for natural bodybuilders). Or even if you like hitting it once a week, cut down the sets and just give more effort (2-3 hard sets is better than 9 mediocre sets).

Everybody’s different, but many people find their chest does better with a few sets twice a week instead of hammering them once a week. So you could do 30-60 reps of your favorite chest exercise on Monday, then 30-60 reps of another exercise on Friday. This would still give 60-120 reps. I can’t guarantee this is necessarily better for chest growth, but it would almost definitely mean you would be less likely to irritate shoulders, which are now getting involved 3 times a week.

Good luck.

You are right, that’s not many, but all I can do. More than that, and I get severe knee problems.

I do 6 sets/wk for lower body, too. 3 of elevated front SS, and 3 of unilateral hip thrusts. Lower 1 and lower 2. John, who comments here sometimes, calls them my “no workout lower body workouts”. No issues, but then my lower body was always disproportionally big.

Ah, just the usual: personally checking my accounts on the Bahamas, getting my 747 remodeled and doing some repairs on my secret base beneath an active volcano.

Remember: you are never too old! 🙂