Weightlifting in your 40s and 50s
Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Resistance Band Squats
5) Single Leg Press
6) Front Squats
7) Dumbell Squats
8) Seated Hamstring Curls
9) Seated Leg Extensions
1) Seated Shoulder Side Raises
2) Rear Delt Flys on the Pec Machine
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) Around the Worlds
7) Supermans
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) Ab Wheel
2) Sit ups
3) Weighted Ab Wheel
1) Seated Lat Pulls to the Chest
2) Seated Single Arm Cable Lat Pulls
3) Seated Rows
4) Bent Over Barbell Rows
5) 2 different Hammer Strength Lat Pulls
6) Seated Behind the Head Lat Pull downs
7) Incline Bench Dumbell Rows
8) Dumbell Rows
9) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Curls
3) Barbell Strict Curls
4) Seated Concentration Curls
5) Cable Crossover Machine Bicep Pump ups
1) Decline Bench Press
2) Flat Bench Press
3) Pec Machine Flys
4) Incline Bench Press
5) Flat Bench Dumbell Flys
6) Incline Bench Dumbell Flys
7) Svend Press
8) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Dumbell Tricep Kickbacks
3) Skull Crushers
4) Single Arm Cable Machine Tricep Extensions
1) Seated Leg Extensions
2) Squats
3) Front Squats
4) Earthquake Squats
5) Standing Calf Raises
6) Single Leg Press
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) Supermans
5) Dumbell Shoulder Shrugs
6) Seated Dumbell Shoulder Press
7) Cable Crossover Machine Rear Delt Flys
8) Inverted Bodyweight Shoulder Shrugs
We then worked the Forearms with 4 sets of 8-10 reps on
1) Reverse Grip Forearm Curls
2) Regular Grip Forearm Curls
3) Weighted Barbell Wrist Roll
We then worked the Abs with 4 sets of 8-10 reps on
1) Resistance Band Ab Wheel
2) Hanging Leg Raises
3) Ab Crunch Bench
1) 3 Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated Single Arm Cable Lat Pulls
4) Laying down Barbell Lat Pull over
5) Seated Behind the Head Lat Pull downs
6) Incline Bench Rows
7) Bodyweight Pull Ups
8) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Standing Barbell Curls
2) Preacher Curls
3) Spider Curls
1) Pec Machine Flys
2) Hammer Strength Bench Press
3) Flat Bench Press
4) Decline Bench Press
5) Resistance Band Push ups
6) Flat Bench Dumbell Press
7) Incline Bench Dumbell Press
8) Decline Bench Dumbell Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) Overhead Rope Tricep Extensions
2) V-Bar Tricep Push downs
3) Wide Grip Tricep Push downs
4) Seated Tricep Push down Machine
1) Seated Leg Extensions
2) Squats
3) Front Squats
4) Resistance Band Squats
5) Standing Calf Raises
6) Landmine Squats
7) Seated Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Plate Raise
2) Seated Barbell Shoulder Press
3) Shoulder Shrugs on the Hammer Strength Lat Pulls
4) Seated Dumbell Rear Delt Flys
5) Shoulder Shrugs on the Hammer Strength Bench Press
6) Rear Delt Flys on the Pec Machine
7) Seated Shoulder Side Raise Machine
8) Standing Barbell Shoulder Press
9) Weighted Sled Pull
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 Wheel
2) Ab Crunch Bench