Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Hamstring Curls
3) Seated Calf Raise Machine
4) Squats
5) Front Squats
6) Seated Leg Press Machine
7) Standing Hamstring Press
8) 10 Minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Cable Crossover Machine Rear Delt Flys
3) Cable Machine Front Raises
4) Seated Shoulder Side Raises
5) Shoulder Press Machine
6) Incline Bench Dumbell Rear Delt Flys
7) Rear Delt Machine Flys
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) Sit ups
2) Ab Crunch Machine
3) Ab Twist Machine
4) Rope Cable Crunches
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Cable Lat Pulls
3) 2 Different Hammer Strength Lat Pulls
4) Cable Rows
5) Bent Over Rows in the Smith Machine
6) Seated Behind the Head Lat Pull downs
7) Dumbell Lat Pull over
8) Seated Lat Pull down , one arm at a time
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Preacher Curls
3) Seated Dumbell Concentration Curls
1) Flat Bench Press
2) Decline Bench Press
3) Pec Machine Flys
4) Hammer Strength Bench Press
5) Incline Bench Dumbell Press
6) Flat Bench Dumbell Press
7) Cable Crossover Machine Pec Flys
8) Resistance Band Flat Bench Press
We then worked the Triceps with 4 sets of 8-10 reps on
1) Skull Crushers
2) Lying Down Barbell Tricep Kickbacks
3) V-Bar Tricep Push downs
4) Reverse Grip Tricep Cable Curls
1) Seated Calf Raises
2) Squats
3) Resistance Band Dumbell Squats
4) Resistance Band Squats
5) Single Leg Press
6) Front Squats
7) Seated Leg Extensions
8) Seated Hamstring Curls
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Seated Shoulder Side Raise Machine
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Rear Delt Flys on the Pec Machine
5) Plate Raise
6) Standing Dumbell Shoulder Shrugs
7) Seated Dumbell Rear Delt Flys
8) Standing Barbell Shoulder Press
9) 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) Sit ups
2) Ab Crunch Machine
3) Ab Crunch Bench
1) Seated Single Arm Cable Lat Pulls
2) Seated Lat Pull Over Machine
3) 2 Different Hammer Strength Lat Pulls
4) Lawnmower Pulls
5) Barbell Rows in the Smith Machine
6) Seated Cable Machine Rows
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Preacher Curls
3) Seated Concentration Curls
1) Flat Bench Press
2) Pec Machine Flys
3) Hammer Strength Bench Press
4) Flat Bench Dumbell Press
5) Incline Bench Dumbell Press
6) Flat Bench Single Arm Barbell Press
7) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Skull Crushers
2) V-Bar Tricep Push downs
3) Bodyweight Tricep Press
4) Seated Tricep Push down Machine
1) Seated Leg Extensions
2) Standing Calf Raises
3) Squats
4) Leg Press Machine
5) Front Squats
6) Resistance Band Dumbell Squats
7) Seated Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Rear Delt Flys on the Pec Machine
2) Seated Shoulder Side Raise Machine
3) Seated Barbell Shoulder Press
4) Shoulder Shrugs on the Standing Calf Raise Machine
5) Dumbell Shoulder Shrugs
6) Leaning Dumbell Shoulder Side Raises
7) Seated Dumbell Shoulder Press
8) Supermans
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) Hanging Leg Raises
3) Ab Wheel
4) Ab Crunch Machine