50 Year Old Man Workout

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RATING: 63 (FROM 181 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Great overall fitness workout for a 51-year old male that has to keep up with two young athletes. 45 minutes, 4 days a week. Monday, Thursday, and Friday cardio is HIIT. Tuesday is at 65% MHR. Lastly, ensure you get 10,000 steps a day of walking. Workout ensures that you do not over-train. Tried and true.

Monday
Tuesday
Thursday
Friday

Monday 6 exercises, 1 hr 3 mins

Cable Incline Fly	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Triceps Pushdown - Rope	3x12 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 25s

Tuesday 4 exercises, 1 hr 5 mins

Elliptical Training	0x0 reps	rest: 40s
Weighted Crunches	3x25 reps	rest: 60s
Weighted Hanging Knee Raise	3x15 reps	rest: 60s
Exercise Ball Oblique Curl	3x15 reps	rest: 60s

Thursday 5 exercises, 53 mins

Overhead Medicine Ball throws	3x12 reps	rest: 30s
Weighted Exercise Ball Wall Squat	3x12 reps	rest: 60s
Standing Leg Curl	3x12 reps	rest: 60s
Standing Dumbbell Calf Raise	3x12 reps	rest: 60s
Boxing	0x0 reps	rest: 25s

Friday 6 exercises, 1 hr 3 mins

Bench Press Machine	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Incline Hammer Curls	3x12 reps	rest: 60s
Cable Rope Overhead Triceps Extension	3x12 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 25s