Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Calf Raises
2) Standing Calf Raises
3) Step Forward Hack Squats in the Smith Machine
4) Leg Press
5) Squats
6) Resistance Band Squats
7) One Side Loaded Barbell Squats
8) Seated Leg Extensions
9) Seated Hamstring Curls
10) 10 Minutes on the spin bike
1) Shoulder Shrugs on the Hammer Strength Bench Press
2) Rear Delt Flys on the Pec Machine
3) Seated Shoulder Side Raise Machine
4) Standing Barbell Shoulder Press
5) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand
6) Supermans
7) Shoulder Shrugs in the Smith Machine
8) Circus Bell
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) Planks on a stability ball and TRX Bands
3) Ab Crunch Bench
4) Sit ups
1) Hammer Strength Lat Pulls
2) Seated Single Arm Cable Rows
3) Seated Single Arm Cable Lat Pull downs
4) Seated Rows
5) Seated Lat Pull Over Machine
6) Seated Wide Grip Cable Rows
7) Seated behind the Head Lat Pull downs
8) Incline Bench Dumbell Rows
9) Dumbell Lat Pull Over
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Dumbell Spider Curls
3) Seated Dumbell Concentration Curls
4) Cable Machine Bicep Pump ups
5) Preacher Curls
1) Flat Bench Press
2) Earthquake Bench Press
3) Decline Bench Press
4) Cable Crossover Machine Pec Flys
5) Incline Bench Dumbell Flys
6) Flat Bench Dumbell Press
7) Pec Machine Flys
8) Hammer Strength Bench Press
9) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) Rope Tricep Push downs
2) Cable Machine Tricep Extensions
3) Laying down Barbell Tricep Kickbacks
4) Incline Bench Dumbell Tricep Kickbacks
5) Dumbell Tricep Kickbacks
1) Seated Calf Raises
2) Squats
3) Resistance Band Squats
4) Earthquake Front Squats
5) Resistance Band Dumbell Squats
6) Standing Hamstring Curls
7) Seated Leg Extensions
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Standing Dumbell Shoulder Side Raises
4) Seated Barbell Shoulder Press
5) Supermans
6) Incline Bench Dumbell Shoulder Front Raises
7) Standing Dumbell Shoulder Shrugs
8) Single Arm Shoulder Shrugs in the Smith Machine
9) Seated Dumbell Shoulder Press with Front Delt Pump ups
10) Single Arm Shoulder Front Raises in the Smith 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) Sit ups
2) Ab Wheel
3) Hanging Leg Raises
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Cable Lat Pulls
3) Bent Over Barbell Rows
4) Incline Bench Dumbell Rows
5) 2 different Hammer Strength Lat Pulls
6) Seated Low Cable Rows
7) Seated V-Bar Lat Pull downs
8) Seated Behind the Head Lat Pull downs
9) Laying down Barbell Lat Pull over
10) Pull Ups
11) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Curls
2) Preacher Curls
3) Reverse Grip Barbell Curls
4) 3 Tear down sets on the Seated Curl Machine
1) Decline Bench Press
2) Flat Bench Press
3) Flat Bench Press, one arm at a time
4) Incline Dumbell Press
5) Flat Dumbell Bench Press
6) Incline Bench Dumbell Svend Press
7) Cable Crossover Machine Pec Flys
8) Single Arm Pec Machine Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Incline Bench Dumbell Tricep Kickbacks
2) Wide Grip Tricep Push downs
3) Rope Tricep Push downs
4) Laying down Barbell Tricep Kickbacks
1) Seated Leg Extensions
2) Seated Calf Raises
3) Standing Calf Raises
4) Squats
5) Leg Press
6) One Side Loaded Barbell Squats
7) Front Squats
8) Step Back, Step Forward, and Regular Hack Squats
1) Seated Shoulder Side Raises
2) Shoulder Shrugs on the Hammer Strength Bench Press
3) Rear Delt Flys on the Pec Machine
4) Plate Raise
5) Seated Barbell Shoulder Press
6) Supermans
7) Dumbell Shoulder Shrugs
8) Dumbell Front Raises with a heavy Dumbell in the opposite hand
9) Leaning Dumbell Shoulder Side Raises
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) Leg Raises
2) Ab Wheel
3) Ab Crunch Bench
4) Hanging Leg Raises