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