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