Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Standing Calf Raises
3) Squats
4) Leg Press
5) Step Forward Hack Squats in the Smith Machine
6) Side Loaded Barbell Squats
7) Resistance Band Squats
8) Laying down Hamstring Curls
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Dumbell Rear Delt Flys
3) Barbell Shoulder Shrugs
4) Seated Dumbell Shoulder Press with Front Delt Pump ups
5) Supermans
6) Dumbell Shoulder Raises
7) Standing Barbell Shoulder Press
8) Circus Bell
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) Resistance Band Ab Wheel
2) Side Crunches
3) Sit ups
1) Seated Lat Pulls to the Chest
2) Seated Lat Pull downs with an Underhand Grip
3) Seated Single Arm Cable Lat Pulls
4) Cable Machine Rows
5) Incline Bench Cable Machine Lat Pull over
6) Seated V-Bar Lat Pull downs
7) Bodyweight Pull Ups
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Machine Curls
3) Standing Barbell Strict Curls
1) Decline Bench Press
2) Flat Bench Press
3) Cable Crossover Machine Pec Flys
4) Incline Bench Dumbell Press
5) Flat Bench Dumbell Flys
6) Flat Bench Dumbell Press
7) Pec Machine Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Wide Grip Tricep Push downs
2) V-Bar Tricep Push downs
3) Single Arm Tricep Cable Curls
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Resistance Band Squats
5) Single Leg Press
6) Front Squats
7) Dumbell Squats
8) Seated Hamstring Curls
9) Seated Leg Extensions
1) Seated Shoulder Side Raises
2) Rear Delt Flys on the Pec Machine
3) Seated Behind the Head Barbell Shoulder Press
4) Shoulder Shrugs on the Standing Calf Raise Machine
5) Seated Single Arm Shoulder Press in the Smith Machine
6) Around the Worlds
7) Supermans
8) Shoulder Shrugs in the Smith Machine
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) Ab Wheel
2) Sit ups
3) Weighted Ab Wheel
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Cable Lat Pulls
3) Seated Rows
4) Bent Over Barbell Rows
5) 2 different Hammer Strength Lat Pulls
6) Seated Behind the Head Lat Pull downs
7) Incline Bench Dumbell Rows
8) Dumbell Rows
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Curls
3) Barbell Strict Curls
4) Seated Concentration Curls
5) Cable Crossover Machine Bicep Pump ups
1) Decline Bench Press
2) Flat Bench Press
3) Pec Machine Flys
4) Incline Bench Press
5) Flat Bench Dumbell Flys
6) Incline Bench Dumbell Flys
7) Svend Press
8) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Dumbell Tricep Kickbacks
3) Skull Crushers
4) Single Arm Cable Machine Tricep Extensions
1) Seated Leg Extensions
2) Squats
3) Front Squats
4) Earthquake Squats
5) Standing Calf Raises
6) Single Leg Press
7) Seated Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Seated Barbell Shoulder Press
4) Supermans
5) Dumbell Shoulder Shrugs
6) Seated Dumbell Shoulder Press
7) Cable Crossover Machine Rear Delt Flys
8) Inverted Bodyweight 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
3) Weighted Barbell Wrist Roll
We then worked the Abs with 4 sets of 8-10 reps on
1) Resistance Band Ab Wheel
2) Hanging Leg Raises
3) Ab Crunch Bench