Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Lat Pulls to the Chest
2) Seated V-Bar Lat Pull downs
3) Incline Bench Dumbell Rows
4) Single Arm Cable Machine Lat Pulls
5) Shotgun Rows
6) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Cable Machine Curls
2) Preacher Curls
3) Spider Curls
4) Cable Crossover Machine Bicep Pump ups
1) Flat Bench Press
2) Incline Bench Dumbell Flys
3) Pec Machine Flys
4) Dumbell Chest Pump ups
5) Pec Machine Flys
6) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) Single Arm Cable Machine Tricep Curls
2) Reverse Grip Bench Press
3) Cable Machine Tricep Kickbacks
4) Skull Crushers
1) Standing Calf Raises
2) Seated Leg Extensions
3) Squats
4) Front Squats
5) Resistance Band Squats
6) Seated Hamstring Curls
7) Glute Press Machine
8) 15 minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raise Machine
3) Barbell Shoulder Press
4) Shoulder Shrugs
5) Plate Raise
6) Single Arm 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 Crunch Bench
2) Sit ups
3) Ab Wheel
1) Seated Lat Pull down machine
2) Bent Over Barbell Rows
3) Seated Cable Rows
4) Single Arm Cable Lat Pulls
5) Seated Behind the Head Lat Pull downs
6) Lawnmower Pulls
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Concentration Curls
2) Barbell Strict Curls
3) Preacher Curls
4) Drag Curls
5) Cable Machine Curls
Today is Chest and Triceps day . We warmed up the Chest with 4 sets of 8-10 reps on
1) Seated Chest Press Machine
2) Pec Machine Flys
3) Flat Bench Press
4) Incline Bench Dumbell Press
5) Flat Bench Dumbell Flys
6) 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) Seated Tricep Push down Machine
4) Skull Crushers
1) Seated Leg Extensions
2) Calf Raises on the Leg Press Machine
3) Seated Hamstring Curls
4) Squats
5) Resistance Band Squats
6) Dumbell Squats with Resistance Bands
7) Seated Leg Press Machine
8) 16 minutes on the spin bike
1) Seated Dumbell Shoulder Press
2) Single Arm Shoulder Shrugs in the Smith Machine
3) Around the Worlds
4) Shoulder Shrugs on the Tricep Push down Machine
5) Cable Crossover Machine Rear Delt Flys
6) Barbell Shoulder Shrugs
7) Seated Dumbell Rear Delt Flys
We then worked the Forearms with 4 sets of 8-10 reps on
1) Regular Grip Forearm Cable Curls
2) Reverse Grip Forearm Cable Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Crunch Machine
2) Leg Raises
3) Ab Wheel with a resistance band
1) Seated behind the Head Lat Pull downs
2) Seated Lat Pulls to the Chest
3) Seated Lat Pull down machine
4) Bent Over Barbell Rows
5) Seated V-Bar Lat Pull downs
6) Seated Cable Rows
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Curls
2) Single Arm Cable Curls
3) Cable Crossover Machine Bicep Pump ups
4) Seated Bicep Curl Machine
1) Flat Bench Press
2) Flat Bench Dumbell Press
3) Earthquake Bench Press
4) Incline Bench Dumbell Flys
5) Flat Bench Dumbell Flys
6) Seated Chest Press Machine
7) Cable Crossover Machine Pec Flys
8) Pec Machine Flys
9) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Cable Machine Single Arm Tricep Extensions
3) Strive Machine Tricep Push down Machine
4) Skull Crushers
5) Dumbell Tricep Kickbacks