Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Resistance Band Squats
5) Earthquake Squats
6) Front Squats
7) Seated Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raises
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Rear Delt Flys on the Pec Machine
5) Seated Barbell Shoulder Press
6) Shoulder Shrugs on the Standing Calf Raise Machine
7) Seated Barbell Behind the Head Shoulder Press
8) Dumbell Shoulder Shrugs
9) Seated Dumbell Shoulder Press
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Crunch Machine
2) Sit ups
3) Ab Wheel
1) Bent Over Barbell Rows
2) 2 different Hammer Strength Lat Pulls
3) Seated V-Bar Lat Pull downs
4) Seated Behind the Head Lat Pull downs
5) Horizontal Body Weight Rows
6) Pull Ups
7) Seated Lat Pull Over Machine
8) Lawnmower Pulls
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Barbell Strict Curls
3) Spider Curls
1) Flat Bench Press
2) Decline Bench Press
3) Incline Bench Dumbell Press
4) Flat Bench Dumbell Press
5) Cable Crossover Machine Pec Flys
6) Hammer Strength Bench Press
7) Single Arm Pec Machine Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Skull Crushers
3) Dumbell Tricep Kickbacks
4) Overhead Rope Tricep Extensions
1) Seated Calf Raises
2) Standing Hamstring Curls
3) Squats
4) Front Squats
5) Resistance Band Squats
6) Resistance Band Dumbell Squats
7) Seated Leg Extensions
8) Seated Hamstring Curls
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Standing Dumbell Shoulder Shrugs
3) Seated Behind the Head Shoulder Press
4) Seated Shoulder Side Raises
5) Barbell Shoulder Shrugs
6) Rear Delt Flys on the Pec Machine
7) Supermans
8) Incline Bench Dumbell Rear Delt Flys
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Crunch Bench
2) Ab Wheel
3) Planks on a stability ball and TRX Bands
1) Seated Lat Pull Over Machine
2) Seated Rows
3) 3 Different Hammer Strength Lat Pulls
4) Bent Over Barbell Rows
5) Seated Behind the Head Lat Pull downs
6) Seated V-Bar Lat Pull downs
7) Incline Bench Dumbell Rows
8) Cable Crossover Machine Lat Pulls
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Strict Curls
2) Preacher Curls
3) Standing Cable Machine Hammer Curls
4) Standing Dumbell Curls
1) Flat Bench Press
2) Decline Bench Press
3) Incline Bench Dumbell Press
4) Flat Bench Dumbell Press
5) Hammer Strength Bench Press
6) Pec Machine Flys
7) Seated Chest Press Machine
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Skull Crushers
3) Reverse Grip Tricep Cable Curls
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Front Squats
5) Resistance Band Squats
6) Landmine Squats
7) Standing Hamstring Curls
8) Seated Calf Raises
9) Seated Leg Extensions with one leg drops
10) 15 minutes on the spin bike
1) Rear Delt Flys on the Pec Machine
2) Shoulder Shrugs on the Hammer Strength Bench Press
3) Seated Barbell Shoulder Press
4) Rear Delt Flys on the Cable Crossover Machine
5) Seated Shoulder Side Raises
6) Seated Dumbell Shoulder Press
7) Supermans
8) Dumbell Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Wheel
2) Hanging Leg Raises
3) Sit ups