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) Step Forward Hack Squats in the Smith Machine
6) Landmine Squats
7) Standing Hamstring Curls
8) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Behind the Head Shoulder Press
3) Seated Shoulder Side Raises
4) Seated Rear Delt Flies on the Pec Machine
5) Shoulder Shrugs on the Hammer Strength Bench Press
6) Cable Crossover Machine Rear Delt Flys
7) Trap Bar Shoulder Shrugs
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) Sit ups
3) Ab Wheel
1) Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated V-Bar Lat Pull downs
4) Seated Behind the Head Lat Pull downs
5) Seated Lat Pull Over Machine
6) Hammer Strength Lat Rows
7) Lying Down Dumbell Lat Pull over
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Strict Curls
2) Standing Dumbell Curls
3) Cable Machine Bicep Curls
4) Preacher Machine Curls
1) Flat Bench Press
2) Decline Bench Press
3) Hammer Strength Bench Press
4) Incline Bench Dumbell Press
5) Flat Bench Dumbell Press
6) Hammer Strength Decline Bench Press
7) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Wide Grip Tricep Push downs
2) Rope Tricep Push downs
3) Skull Crushers
1) Seated Leg Extensions
2) Standing Hamstring Curls
3) Squats
4) Resistance Band Squats
5) Front Squats
6) Hip Sled Leg Press
7) Standing Calf Raises
8) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Behind the Head Barbell Shoulder Press
3) Standing Dumbell Shoulder Shrugs
4) Seated Shoulder Side Raise Machine
5) Rear Delt Flys on the Pec Machine
6) Shoulder Shrugs on the Standing Calf Raise Machine
7) Seated Dumbell 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) Ab Crunch Bench
2) Ab Wheel
3) Sit ups
1) Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Bent Over Barbell Rows
4) Seated Lat Pull Over Machine
5) Seated Behind the Head Lat Pull downs
6) Seated Lat Pull downs with an Underhand Grip
7) Seated Lat Pull downs, one arm at a time
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Strict Curls
2) Spider Curls
3) Preacher Curls
4) Preacher Machine Curls
1) Hammer Strength Bench Press
2) Pec Machine Flys
3) Decline Bench Press
4) Flat Bench Press
5) Incline Bench Dumbell Press
6) Incline Bench Dumbell Flys
7) Flat Bench Dumbell Press
8) 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) Overhead Rope Tricep Extensions
4) Tricep Extension Machine
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
3) Resistance Band Squats
4) Front Squats
5) Landmine Squats
6) Standing Hamstring Curls
7) Seated Leg Extensions
8) 10 Minutes on the spin bike
1) Seated Shoulder Side Raise Machine
2) Shoulder Shrugs on the Hammer Strength Bench Press
3) Seated Barbell Shoulder Press
4) Seated Barbell Behind the Head Shoulder Press
5) Standing Dumbell Shoulder Shrugs
6) Rear Delt Flys on the Pec Machine
7) Barbell Front Raises
8) Trap Bar Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Weighted Wrist Roll ups
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Crunch Bench
2) Hanging Leg Raises
3) Ab Wheel