Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Hamstring Curls
3) Seated Calf Raises
4) Standing Calf Raises
5) Squats
6) Front Squats
7) Step Forward Hack Squats in the Smith Machine
8) Seated Leg Press Machine
9) Glute Press Machine
10) 14 minutes on the spin bike
1) Cable Machine Shoulder Rotation
2) Barbell Shoulder Shrugs
3) Cable Crossover Machine Rear Delt Flys
4) Cable Machine Shoulder Front Raises
5) Shoulder Shrugs in the Smith Machine
6) Seated Dumbell Shoulder Press
7) Supermans
We then worked the Forearms with 4 sets of 8-10 reps on
1) Barbell Forearm Holds
2) Reverse Grip Forearm Curls
3) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Planks with the TRX Bands and the stability ball
2) Ab Crunch Machine
3) Ab Crunch Bench
4) Ab Twist Machine
1) Seated Lat Pulls to the Chest
2) Lat Pull down machine
3) Seated Behind the Head Lat Pull downs
4) Single Arm Cable Lat Pulls
5) Shotgun Rows
6) Seated Low Rows
7) Incline Bench Dumbell Rows
8) Hyper Extensions
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Preacher Curls
3) Single Arm Cable Curls
4) Seated Dumbell Curls
1) Cable Crossover Machine Pec Flys
2) Cable Crossover Machine Pec Flys with a low Grip
3) Flat Bench Press
4) Incline Bench Dumbell Flys
5) Flat Bench Dumbell Press
6) Push ups
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) Seated Dumbell Tricep Extensions
3) Wide Grip Tricep Push downs
4) Seated Tricep Push down Machine
5) Rope Tricep Extensions
1) Seated Leg Extensions
2) Calf Raise Machine
3) Squats
4) Front Squats
5) Resistance Band Squats
6) Seated Hamstring Curls
7) Leg Press Machine
8) Seated Leg Extensions with one leg drops
9) Glute Press Machine
10) 12 minutes on the spin bike
1) Barbell Shoulder Press
2) Barbell Shoulder Shrugs
3) Cable Crossover Machine Rear Delt Flys
4) Seated Dumbell Rear Delt Flys
5) Cable Machine Shoulder Front Raises
6) Supermans
7) Barbell Front Raises
We then worked the Forearms with 4 sets of 8-10 reps on
1) Cable Machine Forearm Curls
2) Cable Machine Reverse Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Weighted Ab Crunches
2) Sit ups
3) Ab Wheel
4) Ab Twist Machine
1) Seated Rows
2) Seated Lat Pull down machine
3) Bent Over Barbell Rows
4) Seated Lat Pulls to the Chest
5) Seated Behind the Head Lat Pull downs
6) Shotgun Rows
7) V-Bar Lat Pull downs
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Curls
2) Standing Dumbell Curls
3) Cable Machine Curls
4) Preacher Curls
1) Chest Press Machine
2) Pec Machine Flys
3) Flat Bench Press
4) Flat Bench Dumbell Press
5) Cable Crossover Machine Pec Flys
6) Pec Flys with a low Grip
7) Svend Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Cable Machine Tricep Extensions
3) Seated Dumbell Tricep Extensions
4) Laying down Barbell Tricep Kickbacks
5) Skull Crushers
1) Seated Leg Extensions
2) Calf Raises
3) Squats
4) Resistance Band Squats
5) Front Squats
6) Seated Hamstring Curls
7) Seated Leg Extensions with one leg drops
8) Glute Press Machine
9) 10 Minutes on the spin bike
1) Cable Crossover Machine Rear Delt Flys
2) Cable Crossover Machine Shoulder Shrugs
3) Standing Barbell Shoulder Press
4) Barbell Shoulder Shrugs
5) Dumbell Shoulder Front Raises
6) Shoulder Shrugs on the Strive Machine Tricep Push down Machine
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 Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Sit ups
2) Ab Wheel with a resistance band
3) Strive Machine Ab Crunches
4) Strive Machine Ab Twist