Weightlifting in your 40s and 50s

Today is Back, Good Mornings, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Seated Lat Pulls to the Chest

2) Seated Behind the Head Lat Pull downs

3) 2 Different Hammer Strength Lat Pulls

4) Seated Lat Pull Over Machine

5) Seated Single Arm Cable Rows

6) Dumbell Lat Pull over

7) Good Mornings

We then worked the Biceps with 4 sets of 8-10 reps on

1) Cable Machine Bicep Pump ups

2) Preacher Curls

3) Dumbell Concentration Curls

4) Preacher Machine Curls

Today is Chest and Triceps day.  We warmed up the Chest with 4 sets of 8-10 reps on

1) Single Arm Pec Machine Flys

2) Hammer Strength Wide Grip Bench Press

3) Flat Bench Dumbell Press

4) Incline Bench Dumbell Flys

5) Incline Bench Dumbell Press

6) Incline Bench Svend Press

7) Svend Press

8) Flat Bench Single Arm Barbell 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) Skull Crushers

4) Overhead Dumbell Tricep Extensions

5) Cable Machine Rope Tricep Push downs

Today is Leg Day . We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Calf Raises

2) Seated Leg Extensions

3) Seated Hamstring Curls

4) Squats

5) Resistance Band Squats

6) Front Squats

7) Landmine Squats

8) Seated Leg Extensions

9) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Barbell Shoulder Press

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Dumbell Shoulder Press

4) Shoulder Side Raise Machine

5) Barbell Front Raises

6) Dumbell Shoulder Shrugs

7) Incline Bench 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) Ab Wheel

2) Ab Crunch Bench

3) Sit ups

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Bent Over Barbell Rows

2) 2 different Hammer Strength Lat Pulls

3) Seated Low Cable Rows

4) Seated Behind the Head Lat Pull downs

5) Seated V-Bar Lat Pull downs

6) Seated Lat Pulls to the Chest

7) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Preacher Curls

2) Cable Machine Curls

3) Barbell Strict Curls

Today is Chest and Triceps day. We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Decline Bench Press

3) Hammer Strength Bench Press

4) Pec Machine Flys

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Press

7) Incline Bench Dumbell Flys

We then worked the Triceps with 4 sets of 8-10 reps on

1) V-Bar Tricep Push downs

2) Rope Tricep Push downs

3) Overhead Rope Tricep Extensions

4) Seated Rope Tricep Extensions

Today is Leg Day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Leg Extensions

2) Standing Calf Raises

3) Squats

4) Front Squats

5) Step Forward Hack Squats in the Smith Machine

6) Hip Sled Leg Press

7) Standing Hamstring Curls

8) Seated Hamstring Curls

9) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Barbell Shoulder Press

2) Seated Shoulder Side Raise Machine

3) Rear Delt Flys on the Pec Machine

4) Trap Bar Shoulder Shrugs

5) Standing Barbell Overhead Press

6) Standing Dumbell Shoulder Shrugs

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 Curls

We then worked the Abs with 4 sets of 8-10 reps on

1) Planks on a stability ball and TRX Bands

2) Ab Wheel

3) Ab Crunch Machine

4) Sit ups

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Seated Single Arm Cable Lat Pulls

2) Seated Single Arm Cable Lat Rows

3) Hammer Strength Lat Pulls

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Seated Single Arm Lat Pull downs

7) Hammer Strength Lat Pulls, single arm, Seated sideways

8) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Barbell Strict Curls

2) Preacher Curls

3) Spider Curls

4) Preacher Machine Curls

Today is Chest and Triceps day . We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Incline Bench Dumbell Press

3) Incline Bench Dumbell Flys

4) Flat Bench Dumbell Press

5) Hammer Strength Bench Press

6) Pec Machine Flys

7) Cable Crossover Machine Pec Flys

We then worked the Triceps with 4 sets of 8-10 reps on

1) Rope Tricep Push downs

2) Reverse Grip Tricep Cable Curls

3) Seated Tricep Push down Machine