Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Cable Lat Pulls
3) Seated Low Cable Rows
4) Hammer Strength Lat Pulls
5) Seated Behind the Head Lat Pull downs
6) Seated Lat Pull downs, one arm at a time
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Spider Curls
3) Cable Machine Curls
1) Hammer Strength Bench Press
2) Pec Machine Flys
3) Decline Bench Press
4) Flat Bench Dumbell Flys
5) Flat Bench Dumbell Press
6) Flat Bench Press
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) Reverse Grip Tricep Cable Curls
4) Seated Tricep Extension Machine
1) Seated Leg Extensions
2) Standing Calf Raises
3) Standing Hamstring Curls
4) Squats
5) Earthquake Squats
6) Front Squats
7) Leg Press Machine
8) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Shoulder Side Raise Machine
3) Seated Dumbell Shoulder Press
4) Rear Delt Flys on the Pec Machine
5) Plate Raise
6) Dumbell Shoulder Shrugs
7) Single Arm Shoulder Shrugs 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) Hanging Leg Raises
2) Sit ups
3) Ab Wheel
1) Seated Lat Pulls to the Chest
2) Seated Behind the Head Lat Pull downs
3) Seated V-Bar Lat Pull downs
4) 2 different Hammer Strength Lat Pulls
5) Seated Lat Pull Over Machine
6) Barbell Lat Pull over
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Standing Barbell Strict Curls
3) Cable Machine Bicep Pump ups
1) Flat Bench Press
2) Decline Bench Press
3) Incline Bench Press
4) Hammer Strength Bench Press
5) Pec Machine Flys
6) Incline Bench Dumbell Flys
7) Flat Bench Dumbell Press
8) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Skull Crushers
2) Incline Bench Dumbell Skull Crushers
3) Dumbell Tricep Kickbacks
4) Seated Dumbell Tricep Extensions
1) Seated Calf Raises
2) Standing Hamstring Curls
3) Squats
4) Resistance Band Squats
5) Front Squats
6) Leg Press Machine
7) Seated Leg Extensions
1) Seated Shoulder Side Raise Machine
2) Seated Shoulder Press Machine
3) Supermans
4) Standing Dumbell Shoulder Shrugs
5) Seated Barbell Shoulder Press
6) Shoulder Shrugs on the Hammer Strength Bench Press
7) 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) Ab Crunch Bench
2) Ab Wheel
3) Sit ups
1) Seated Lat Pulls to the Chest
2) Seated Lat Pull Over Machine
3) 2 Different Hammer Strength Lat Pulls
4) Seated Behind the Head Lat Pull downs
5) Seated V-Bar Lat Pull downs
6) Dumbell Rows
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Spider Curls
3) Barbell Curls
4) Cable Machine Curls
1) Decline Bench Press
2) Incline Bench Dumbell Press
3) Hammer Strength Bench Press
4) Pec Machine Flys
5) Flat Bench Dumbell Flys
6) Hammer Strength Decline Bench Press
7) Flat Bench Dumbell Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) Rope Tricep Push downs
2) Skull Crushers
3) Dumbell Tricep Kickbacks
4) Overhead Rope Tricep Extensions