Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Front Squats
5) Resistance Band Squats
6) Earthquake Squats
7) Landmine Squats
8) Standing Hamstring Curls
9) Standing Calf Raises
10) Seated Leg Extensions
1) Shoulder Shrugs on the Calf Raise Machine
2) Seated Barbell Shoulder Press
3) Seated Shoulder Side Raise Machine
4) Shoulder Shrugs on the Hammer Strength Bench Press
5) Plate Raise
6) Single Arm Shoulder Shrugs in the Smith Machine
7) Seated Dumbell Shoulder Press
8) Seated Rear Delt Flys on the Pec Machine
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 Crunch Bench
3) Ab Crunch Machine
4) Sit ups
1) Seated Single Arm Cable Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated Wide Grip Rows
4) Seated V-Bar Lat Pull downs
5) Seated Behind the Head Lat Pull downs
6) Incline Bench Dumbell Rows
7) 2 different Hammer Strength Lat Pulls
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Spider Curls
2) Preacher Curls
3) Barnell Strict Curls
4) Cable Machine Curls
1) Flat Bench Press
2) Pec Machine Flys
3) Incline Bench Press
4) Hammer Strength Bench Press
5) Incline Bench Dumbell Press
6) Flat Bench Dumbell Press
7) Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Rope Tricep Push downs
3) Single Arm Cable Tricep Extensions
4) Skull Crushers
1) Seated Leg Extensions
2) Standing Hamstring Curls
3) Seated Calf Raises
4) Squats
5) Earthquake Squats
6) Front Squats
7) Resistance Band Dumbell Squats
8) 10 Minutes on the spin bike
1) Seated Shoulder Press Machine
2) Seated Shoulder Side Raise Machine
3) Seated Barbell Shoulder Press
4) Barbell Shoulder Shrugs
5) Supermans
6) Plate Raise
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) Sit ups
2) Ab Crunch Bench
3) Ab Crunch Machine
4) Ab Wheel
1) Seated Single Arm Cable Lat Pull downs
2) Seated Lat Pulls to the Chest
3) 2 Different Hammer Strength Lat Pulls
4) Dumbell Lat Pull over
5) Dumbell Lawnmower Pulls
6) Barbell Lat Pull over
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Seated Concentration Curls
3) Cable Machine Curls
4) Cable Machine Bicep Pump ups
1) Hammer Strength Bench Press
2) Pec Machine Flys
3) Flat Bench Press
4) Resistance Band Flat Bench Press
5) Decline Bench Press
6) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Overhead Rope Tricep Extensions
3) Seated Tricep Push down Machine
1) Seated Leg Extensions (8 sets, adding additional weight each time)
2) Squats
3) Front Squats
4) Standing Calf Raises
5) Landmine Squats
6) Standing Hamstring Curls
7) Dumbell Squats
8) Bodyweight Hamstring Curls
9) 10 Minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Seated Barbell Shoulder Press
3) Seated Shoulder Side Raise Machine
4) Rear Delt Flys on the Pec Machine
5) Seated Hammer Strength Shoulder Press Machine
6) Dumbell Front Raises with a heavy Dumbell in the opposite hand
7) Shoulder Shrugs on the Standing Calf Raise Machine
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) Planks on a stability ball and TRX Bands
2) Ab Wheel
3) Ab Crunch Bench