Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
3) Resistance Band Squats
4) Front Squats
5) Landmine Squats
6) Standing Hamstring Curls
7) Seated Leg Extensions
8) 10 Minutes on the spin bike
1) Seated Shoulder Side Raise Machine
2) Shoulder Shrugs on the Hammer Strength Bench Press
3) Seated Barbell Shoulder Press
4) Seated Barbell Behind the Head Shoulder Press
5) Standing Dumbell Shoulder Shrugs
6) Rear Delt Flys on the Pec Machine
7) Barbell Front Raises
8) Trap Bar Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Weighted Wrist Roll ups
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Crunch Bench
2) Hanging Leg Raises
3) Ab Wheel
1) Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated Behind the Head Lat Pull downs
4) Seated V-Bar Lat Pull downs
5) Seated Lat Pull Over Machine
6) Seated Hammer Strength Rows
7) Laying down Barbell Lat Pull over
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Curls
3) Concentration Curls
4) Cable Machine Curls
1) Hammer Strength Bench Press
2) Flat Bench Dumbell Press
3) Incline Bench Dumbell Flys
4) Cable Crossover Machine Pec Flys
5) Decline Bench Press
6) Single Arm Pec Machine Flys
7) Svend Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Overhead Rope Tricep Extensions
3) Reverse Grip Tricep Cable Curls
4) Incline Bench Skull Crushers
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Resistance Band Squats
5) Earthquake Squats
6) Front Squats
7) Laying down Hamstring Curls
8) 10 Minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Barbell Shoulder Press
3) Barbell Shoulder Shrugs
4) Seated Shoulder Side Raise Machine
5) Rear Delt Flys on the Pec Machine
6) Incline Bench Dumbell Shrugs
7) Dumbell Front Raises with a heavy Dumbell in the opposite hand
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) Hanging Leg Raises
2) Planks on a stability ball and TRX Bands
3) Ab Crunch Bench
1) 3 different Hammer Strength Lat Pulls
2) Seated Behind the Head Lat Pull downs
3) Seated Cable Low Rows
4) Seated V-Bar Lat Pull downs
5) Bent Over Barbell Rows
6) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Barbell Strict Curls
3) Cable Machine Curls
4) Cable Machine Bicep Pump ups
1) Flat Bench Press
2) Decline Bench Press
3) Pec Machine Flys
4) Hammer Strength Bench Press
5) Flat Bench Dumbell Press
6) Incline Bench Dumbell Press
7) Cable Crossover Machine Pec Flys
8) Seated Chest Press Machine
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Reverse Grip Tricep Curls
3) Wide Grip Tricep Push downs
4) Skull Crushers
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Resistance Band Squats
5) Front Squats
6) Resistance Band Dumbell Squats
7) Seated Hamstring Curls
8) 15 minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raises
3) Seated Barbell Shoulder Press
4) Barbell Shoulder Shrugs
5) Dumbell Shoulder Shrugs
6) Rear Delt Flys on the Pec Machine
7) Supermans
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) Ab Crunch Machine