50 Years Plus Workout Program
One mistake many people make is thinking it’s too late for them to get in shape. Don’t underestimate your abilities. You would be very surprised at all you can do with the proper training program along with a good diet.
The following workout has been designed for those who are 50+ years of age. Whether you have some training behind you or not, the main thing to remember is at this time the body may not have quite the same recovery rate as it did when you’re younger. This just means you need to make sure every exercise you do counts and that you give your body a bit of extra time to recover between workouts.
By keeping the total volume slightly lower, we help ensure that you come back stronger to each workout.
Perform the following workouts on a Monday, Wednesday, Friday or Tuesday, Thursday, Saturday (or Sunday) schedule.
Workout 1:
Dumbbell Squats – 2 sets of 8 reps
Bench Press – 2 sets of 8 reps
Lateral Pull-Down – 2 sets of 8 reps
Shoulder Press – 2 sets of 10 reps
Sit Ups On an Exercise Ball – 2 sets of 15 reps
.
Workout 2:
Dumbbell Walking Lunges – 2 sets of 12 reps
Incline Dumbbell Chest Press – 2 sets of 10 reps
Horizontal Row – 2 sets of 10 reps
Bicep Curl – 2 sets of 12 reps
Bent Over Tricep Extension – 2 sets of 12 reps
Calf Raises – 2 sets of 15 reps
Lying Leg Raises – 2 sets of 15 reps
.
Workout 3:
Dumbbell Step Ups – 2 sets of 10 reps
Horizontal Chest Press – 2 sets of 12 reps
Dumbbell Row – 2 sets of 10 reps
Lateral Raises – 2 sets of 10 reps
Seated Calf Raises – 2 sets of 15 reps
Bicycle Sit-Ups – 2 sets of 15 reps