Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Calf Raises
2) Landmine Squats
3) Hip Sled Leg Press
4) Squats
5) Front Squats
6) Seated Hamstring Curls
7) Seated Leg Extensions
8) 15 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Barbell Behind the Head Shoulder Press
3) Seated Shoulder Side Raises
4) Shoulder Shrugs on the Hammer Strength Bench Press
5) Rear Delt Flys on the Pec Machine
6) Seated Dumbell Shoulder Press
7) Barbell 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) Ab Wheel
2) Ab Crunch Machine
3) Sit ups
1) Seated Lat Pulls to the Chest
2) Hammer Strength Lat Pulls
3) Seated V-Bar Lat Pull downs
4) Seated Behind the Head Lat Pull downs
5) Seated Single Arm Cable Rows
6) Seated Low Rows
7) Seated Lat Pull Over Machine
8) Bent Over Barbell Rows
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Spider Curls
3) Standing Machine Bicep Curls
4) Standing Barbell Curls
1) Flat Bench Barbell Press
2) Resistance Band Flat Bench Press
3) Pec Machine Flys
4) Incline Bench Dumbell Flys
5) Flat Bench Dumbell Press
6) Flat Bench Press to the throat in the Smith Machine
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) Cable Machine Tricep Extensions
5) Seated Tricep Push down Machine
1) Seated Leg Extensions
2) Squats
3) Resistance Band Squats
4) Front Squats
5) Resistance Band Landmine Squats
6) Standing Calf Raises
7) Seated Hamstring Curls
8) Seated Leg Extensions with a resistance band
9) 10 Minutes on the spin bike
1) Seated Shoulder Side Raise Machine
2) Seated Barbell Shoulder Press
3) Seated Behind the Head Barbell Shoulder Press
4) Shoulder Shrugs on the Standing Calf Raise Machine
5) Seated Single Arm Shoulder Press in the Smith Machine
6) Shoulder Shrugs on the Hammer Strength Bench Press
7) Rear Delt Flys on the Pec Machine
8) Shoulder Shrugs in the Smith 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 Machine
3) Sit ups
1) 2 different Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated Single Arm Cable Lat Pulls
4) Seated Behind the Head Lat Pull downs
5) Seated V-Bar Lat Pull downs
6) Single Arm Cable Rows
7) Bent Over Barbell Rows
8) Bodyweight Pull Ups
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Preacher Curls
2) Strict Curls
3) Spider Curls
4) Preacher Machine Bicep Curls
1) Flat Bench Press
2) Hammer Strength Bench Press
3) Incline Bench Dumbell Press
4) Flat Bench Dumbell Press
5) Incline Bench Dumbell Flys
6) Hammer Strength Chest Press
7) Pec Machine Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Reverse Grip Bench Press
2) Rope Tricep Push downs
3) Dumbell Tricep Kickbacks
4) Seated Dumbell Tricep Extensions
1) Standing Calf Raises
2) Seated Leg Extensions
3) Squats
4) Resistance Band Squats
5) Front Squats
6) Earthquake Squats
7) Standing Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Shoulder Side Raises
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Rear Delt Flys on the Pec Machine
5) Supermans
6) Dumbell Shoulder Shrugs
7) Dumbell Front Raises with a heavy Dumbell in the opposite hand
We then worked the Forearms with 4 sets of 8-10 reps on
1) Regular Grip Forearm Curls
We then worked the Abs with 4 sets of 8-10 reps on
1) Ab Wheel
2) Planks on a stability ball and TRX Bands
3) Ab Crunch Bench