Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Calf Raises
3) Standing Calf Raises
4) Squats
5) Resistance Band Squats
6) Earthquake Squats
7) Resistance Band Landmine Squats
8) Seated Hamstring Curls
9) Seated Leg Extensions with Toes in , Toes out, and Toes Straight
10) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Plate Raise
3) Dumbell Shoulder Shrugs
4) Shoulder Shrugs on the Standing Calf Raise Machine
5) Seated Rear Delt Flys
6) Single Arm Shoulder Shrugs in the Smith Machine
7) Circus Bell
8) 4 times through a 4 Station Tabata cycle with Battle Ropes, Kettle bell swings, Sledgehammer to the Tire, and Rear Delt Flys on the TRX Bands
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 Crunch Machine
3) Ab Wheel
4) Hanging Leg Raises
1) Seated Cable Rows
2) Dumbell Lat Pull over
3) Seated Behind the Head Lat Pull downs
4) 3 Different Hammer Strength Lat Pulls
5) Seated Lat Pull Over Machine
6) Seated Single Arm Cable Rows
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) Spider Curls
3) Standing Cable Machine Curls
4) Standing Rope Hammer Curls
5) Preacher Curls
1) Flat Bench Press
2) Earthquake Bench Press
3) Decline Bench Press
4) Flat Bench Dumbell Press
5) Hammer Strength Bench Press
6) Pec Machine Flys
7) Seated Chest Press Machine
We then worked the Triceps with 4 sets of 8-10 reps on
1) Reverse Grip Bench Press
2) Cable Machine Tricep Push downs
3) Dumbell Tricep Kickbacks
4) Incline Bench Dumbell Tricep Kickbacks
1) Seated Leg Extensions
2) Seated Calf Raises
3) Standing Calf Raises
4) Step Back, Step Forward, and Regular Squats in the Smith Machine
5) Squats
6) Dumbell Step Ups
7) Zercher Squats
8) Standing Hamstring Curls
9) Bodyweight Hamstring Curls
10) Seated Leg Extensions with one leg drops
11) 10 Minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raise Machine
3) Rear Delt Flys on the Pec Machine
4) Shoulder Shrugs on the Hammer Strength Bench Press
5) Seated Single Arm Shoulder Press in the Smith Machine
6) Supermans
7) Trap Bar Shoulder Shrugs
8) Standing Barbell 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) Resistance Band Ab Wheel
2) Inverted Sit ups
3) Ab Crunch Bench
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Lat Pull downs
3) Seated Single Arm Cable Rows
4) 3 Different Hammer Strength Lat Pulls
5) Barbell Lat Pull over
6) Incline Bench Dumbell Rows
8) Bent Over Barbell Rows
9) Seated Lat Pull downs, one arm at a time
10) Good Mornings
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Cable Crossover Machine Bicep Curls
3) Preacher Curls
4) Dumbell Hammer Curls
1) Incline Bench Press
2) Pec Machine Flys
3) Flat Bench Dumbell Press
4) Hammer Strength Bench Press
5) Incline Bench Dumbell Flys
6) Flat Bench Press
7) Resistance Band Push ups
8) Dumbell Svend Press
9) Single Arm Flat Bench Barbell Press
10) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Barbell Skull Crushers
2) Incline Bench Dumbell Tricep Kickbacks
3) Incline Bench Dumbell Skull Crushers
4) Cable Machine Tricep Curls
1) Seated Leg Extensions
2) Standing Calf Raises
3) Seated Calf Raises
4) Leg Press
5) Squats
6) Resistance Band Squats
7) Front Squats
8) Weighted Sled Push
9) Laying down Hamstring Curls
10) Seated Leg Extensions with a resistance band
11) 10 Minutes on the spin bike
1) Shoulder Shrugs on the Hammer Strength Lat Pulls
2) Seated Barbell Shoulder Press
3) Shoulder Shrugs on the Standing Calf Raise Machine
4) Rear Delt Flys on the Pec Machine
5) Barbell Front Raises
6) Rear Delt Flys on the Cable Crossover Machine
7) Flying Dimes
We then worked the Forearms with 4 sets of 8-10 reps on
1) Weighted Wrist Roll ups
2) Regular Grip Forearm Curls
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) Weighted Sit ups on the Decline Bench
4) Ab Crunch Bench