Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Hamstring Curls
3) Standing Calf Raises
4) Step Forward Hack Squats in the Smith Machine
5) Squats
6) Front Squats
7) Resistance Band Squats
8) Calf Raises on the Leg Press Machine
9) 18 minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Barbell Shoulder Press
3) Supermans
4) Seated Dumbell Rear Delt Flys
5) Shoulder Shrugs on the Seated Tricep Push down Machine
6) Cable Crossover Machine Rear Delt Flys
7) Plate Raise
We then worked the Forearms with 4 sets of 8-10 reps on
1) Regular Grip Forearm 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) Sit ups
3) Ab Wheel
4) Planks on a stability ball and TRX Bands
1) Seated behind the Head Lat Pull downs
2) Seated Lat Pulls to the Chest
3) Seated Cable Rows
4) Pull Ups
5) Cable Machine Bent Over Rows
6) Lat Pull down machine
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Spider Curls
2) Seated Dumbell Curls
3) Cable Machine Curls
4) Bicep Curl Machine
5) Cable Crossover Machine Bicep Pump ups
1) Flat Bench Press
2) Incline Dumbell Flys
3) Flat Bench Dumbell Press
4) Pec Machine Flys
5) Dumbell pump ups
6) Cable Crossover Machine Pec 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) Single Arm Cable Machine Tricep Extensions
3) Skull Crushers
4) Wide Grip Tricep Push downs
5) Dumbell Tricep Kickbacks
1) Seated Leg Extensions
2) Standing Calf Raises
3) Squats
4) Front Squats
5) Earthquake Squats
6) Resistance Band Landmine Squats
7) Seated Hamstring Curls
8) Bodyweight Hamstring Curls
9) Seated Leg Extensions with one leg drops
10) 18 minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Cable Machine Shoulder Raises
3) Seated Barbell Shoulder Press
4) Seated Behind the Head Shoulder Press
5) Dumbell Front Raises with a heavy Dumbell in the opposite hand
6) Shoulder Shrugs on the Seated Tricep Push down Machine
7) Cable Crossover Machine Rear Delt Flys
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 Machine
2) Sit ups
3) Ab Wheel
4) Hanging Leg Raises
1) Bent Over Barbell Rows
2) Seated Lat Pulls to the Chest
3) Seated Behind the Head Lat Pull downs
4) Seated Lat Pull down machine
5) Seated Cable Rows
6) Barbell Lat Pull over
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Single Arm Cable Curls
3) Standing Dumbell Curls
4) Cable Crossover Machine Bicep Pump ups
1) Flat Bench Press
2) Decline Bench Press
3) Incline Bench Press
4) Pec Machine Flys
5) Cable Crossover Machine Pec Flys
6) Flat Bench Dumbell Press
7) Seated Bench Press Machine
8) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) Wide Grip Tricep Push downs
2) Dumbell Tricep Kickbacks
3) Cable Machine Tricep Extensions
4) Skull Crushers
5) Seated Tricep Push down Machine
1) Seated Leg Extensions
2) Calf Raises
3) Step Forward Hack Squats in the Smith Machine
4) Squats
5) Resistance Band Squats
6) Earthquake Squats
7) Seated Hamstring Curls
8) Seated Leg Press Machine
9) Standing Glute Machine
10) 16 minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raise Machine
3) Shoulder Shrugs on the Seated Tricep Push down Machine
4) Barbell Shoulder Shrugs
5) Cable Machine Shoulder Front Raises
6) Seated Barbell Shoulder Press
7) Seated Dumbell Rear Delt Flys
We then worked the Forearms with 4 sets of 8-10 reps on
1) Regular Grip Forearm 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) Sit ups
3) Rope Crunches
4) Ab Twist Machine