Weightlifting in your 40s and 50s

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

1) 2 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Hammer Strength Lat Pull

4) Seated Cable Rows

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Dumbell Rows

7) Seated V-Bar Lat Pull downs

8) Deadlifts

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

1)  Barbell Strict Curls

2) Cable Machine Rope Hammer Curls

3) Preacher 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) Decline Bench Press

3) Resistance Band Push ups

4) Pec Machine Flys

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

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

1) V-Bar Tricep Push downs

2) Skull Crushers

3) Incline Bench Dumbell Tricep Extensions

4) Wide Grip Tricep Push downs

5) Lying Down Barbell Tricep Kickbacks

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

1) Squats

2) Front Squats

3) Earthquake Squats

4) Resistance Band Squats

5) Landmine Squats

6) Standing Calf Raises

7) Seated Leg Extensions

8) Seated Hamstring Curls

9) 7-7-7 on the Seated Leg Extensions  with Toes in, Toes out, and Toes Straight

10) 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) Bent Bar Shoulder Shrugs

2) Standing Barbell Shoulder Press

3) Strive Machine Shoulder Side Raises

4 ) Strive Machine Seated Shoulder Press

5) Strive Machine Shoulder Shrugs

6) Hammer Strength Shoulder Press

7) Shoulder Shrugs on the Hammer Strength Lat Rows

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

1) Regular Grip Forearm Curls

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

1) Sit ups

2) Ab Crunch Machine

3) Strive Machine Ab Twist

4) Strive Machine Ab Crunches

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

1) 2 different Hammer Strength Lat Pulls

2) Incline T-bar Row

3) Standing T-bar Rows

4) Strive Machine Lat Pulls

5) Strive Machine Rows

6) Strive Machine Back Extensions

7) Dumbell Lawnmower Pulls

8) Deadlifts

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

1) Preacher Machine Curls

2) Preacher Curls

3) Strive Machine Preacher 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) Hammer Strength Bench Press

3) Incline Bench Press

4) Decline Bench Press

5) Cable Crossover Machine Pec Flys

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Flys

8) Resistance Band Push ups

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

1) Skull Crushers

2) Incline Bench Dumbell Tricep Kickbacks

3) Incline Bench Dumbell Tricep Extensions

4) Seated Tricep Extension Machine

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) 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

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 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

Today is Back, Deadlifts, 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 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

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

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