Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Squats
3) Resistance Band Squats
4) Front Squats
5) Standing Calf Raises
6) Seated Calf Raises
7) Standing Hamstring Curls
8) 3 sets of 3 different Squats
9) 10 Minutes on the spin bike
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Seated Barbell Shoulder Press
4) Plate Raise
5) Shoulder Shrugs on the Standing Calf Raise Machine
6) Seated Dumbell Shoulder Press with Front Delt Pump ups
7) Supermans
8) Dumbell Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Regular Grip Forearm Curls
2) Weighted Wrist Roll ups
3) Reverse Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Hanging Leg Raises
2) Planks on a stability ball and TRX Bands
3) Ab Wheel
4) Sit ups
1) Seated Single Arm Cable Rows
2) Seated Lat Pulls to the Chest
3) Seated Rows
4) Seated Lat Pull Over Machine
5) 2 different Hammer Strength Lat Pulls
6) Seated Lat Pull downs, one arm at a time
7) Lawnmower Pulls
8) Seated Behind the Head Lat Pull downs
9) Dumbell Lat Pull over
10) Resistance Band Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Curls
3) Seated Concentration Curls
4) Barbell Strict Curls
1) Decline Bench Press
2) Flat Bench Press
3) Incline Bench Dumbell Press
4) Flat Bench Dumbell Press
5) Decline Dumbell Flys
6) Pec Machine Flys
7) Resistance Band Push ups
8) Svend Press
9) Seated Chest Press Machine
We then worked the Triceps with 4 sets of 8-10 reps on
1) Tricep Push downs
2) Seated Dumbell Tricep Extensions
3) Rope Tricep Push downs
4) Seated Tricep Extension Machine
5) Seated Tricep Push down Machine
1) Seated Calf Raises
2) Squats
3) Earthquake Squats
4) Resistance Band Squats
5) Landmine Squats
6) Standing Hamstring Curls
7) Seated Leg Extensions
8) Lying Down Hamstring Curls
9) 10 Minutes on the spin bike
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Seated Barbell Shoulder Press
5) Plate Raise
6) Dumbell Shoulder Side Raises
7) Dumbell Shoulder Shrugs
8) Incline Bench Dumbell Rear Delt Flys
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) Lying Down Barbell Crunches
3) Resistance Band Ab Wheel
1) 3 different Hammer Strength Lat Pulls
2) Seated Lat Pull Over Machine
3) Seated Lat Pulls to the Chest
4) Seated Single Arm Cable Lat Pulls
5) Horizontal Body Weight Rows
6) Seated Behind the Head Lat Pull downs
7) Laying down Barbell Lat Pull over
8) Rack Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Seated Concentration Curls
3) Spider Curls
4) Cable Crossover Machine Bicep Curls
1) Flat Bench Press
2) Resistance Band Flat Bench Press
3) Decline Bench Press
4) Incline Bench Dumbell Flys
5) Flat Bench Dumbell Press
6) Pec Machine Flys
7) Hammer Strength Bench Press
8) Hammer Strength Chest Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) Cable Machine Tricep Push downs
2) Dumbell Tricep Kickbacks
3) Incline Bench Dumbell Tricep Extensions
4) Overhead Rope Tricep Extensions
1) Seated Leg Extensions
2) Seated Calf Raises
3) Standing Calf Raises
4) Squats
5) Front Squats
6) Resistance Band Squats
7) Step Forward Hack Squats in the Smith Machine
8) Leg Press
9) Landmine Squats
10) Standing Hamstring Curls
11) Seated Leg Extensions
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Supermans
5) Seated Dumbell Shoulder Press with Front Delt Pump ups
6) Dumbell Shoulder Side Raises
7) Standing Barbell Shoulder Press
8) Trap Bar Shoulder Shrugs
9) Weighted Sled Pull
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) Hanging Leg Raises
2) Ab Wheel
3) Sit ups
4) Ab Crunch Machine