Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Standing Calf Raise Machine
2) Squats
3) Resistance Band Squats
4) Front Squats
5) Step Forward Hack Squats in the Smith Machine
6) Seated Calf Raises
7) Seated Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
Resistance Band Squats
1) Standing Barbell Front Raises
2) Seated Barbell Shoulder Press
3) Shoulder Shrugs in the Smith Machine
4) Supermans
5) Seated Dumbell Shoulder Press
6) Dumbell Front Raises with a heavy Dumbell in the opposite hand
7) Shoulder Shrugs on the Hammer Strength Bench Press
8) Rear Delt Flys on the Pec Machine
9) Seated Shoulder Side Raise Machine
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Hanging Leg Raises
2) Ab Wheel
3) Ab Crunch Bench
4) Sit ups
1) 3 different Hammer Strength Lat Pulls
2) Seated V-Bar Lat Pull downs
3) Seated Cable Rows
4) Seated Lat Pulls to the Chest
5) Lawnmower Pulls
6) Laying down Barbell Lat Pull over
7) Bodyweight Horizontal Pull Ups
8) Good Mornings
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Seated Dumbell Concentration Curls
3) Spider Curls
4) Cable Machine Rope Hammer Curls
1) Flat Bench Press
2) Decline Bench Press
3) Resistance Band Bench Press
4) Pec Machine Flys
5) Hammer Strength Bench Press
6) Incline Bench Dumbell Press
7) Flat Bench Dumbell Press
8) Svend Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) Wide Grip Tricep Push downs
2) Incline Bench Dumbell Tricep Kickbacks
3) Lying Down Barbell Tricep Extensions
4) Seated Tricep Push down Machine
1) Seated Calf Raises
2) Standing Calf Raises
3) Dumbell Step Ups
4) Resistance Band Dumbell Squats
5) Leg Press Machine
6) Front Squats
7) Earthquake Squats
8) Standing Hamstring Curls
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Behind the Head Barbell Shoulder Press
3) Rear Delt Flys on the Pec Machine
4) Shoulder Shrugs on the Hammer Strength Bench Press
5) Plate Raise
6) Single Arm Shoulder Shrugs in the Smith Machine
7) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand
8) Seated Dumbell Shoulder Press with Front Delt Pump ups
9) Supermans
10) Standing Barbell Shoulder Press
11) Standing Barbell Behind the Head Shoulder Press
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Wheel
2) Ab Crunch Machine
3) Sit ups
4) Ab Wheel with a resistance band
1) 3 different Hammer Strength Lat Pulls
2) Single Arm Lat Pulls on 2 different Hammer Strength Lat Pulls
3) Hyper Extensions
4) Incline Bench Dumbell Rows
5) Barbell Rows in the Smith Machine
6) Seated V-Bar Lat Pull downs
7) Seated Lat Pulls to the Chest
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Curls
2) Preacher Curls
3) Seated Dumbell Concentration Curls
1) Pec Machine Flys
2) Decline Bench Press
3) Flat Bench Press
4) Flat Bench Press to the throat in the Smith Machine
5) Hammer Strength Decline Bench Press
6) Hammer Strength Incline Bench Press
7) Flat Bench Dumbell Press
8) Incline Bench Dumbell Flys
9) Flat Bench Dumbell Flys
10) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Reverse Grip Bench Press in the Smith Machine
2) V-Bar Tricep Push downs
3) Wide Bar Tricep Push downs
4) Single Arm Cable Tricep Curls
5) Laying down Barbell Tricep Kickbacks
1) Squats
2) Seated Calf Raises
3) Earthquake Squats
4) Front Squats
5) Step Forward Hack Squats in the Smith Machine
6) Landmine Squats
7) Laying down Hamstring Curls
8) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Plate Raise
3) Shoulder Shrugs on the Standing Calf Raise Machine
4) Seated Shoulder Side Raise Machine
5) Shoulder Shrugs on the Hammer Strength Bench Press
6) Rear Delt Flys on the Pec Machine
7) Around the Worlds
8) Seated Dumbell Shoulder Press
9) Dumbell Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Hanging Leg Raises
2) Ab Wheel
3) Sit ups on the Decline Bench Press