Loading...
50-Year Old Perfect Total Body Workout
Bulking
Intermediate
Dumbbell
Plan Details
The 50-Year Old Perfect Total Body Workout routine by hurdlesrus is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday-Friday routine that incorporates weights, HIIT, and yoga (stretching). This routine will increase muscle while ensuring that you do not over train. I am 52 years old and this program is tried and true. Try it for 12 weeks and see what happens.
Routine detail
Any
Yoga
Est. 44 min
15 exercises
Warrior Pose
1 Set x 8 Reps
Seated Twist
1 Set
Downward Facing Dog
1 Set x 8 Reps
Cross Leg Erector Spinae
1 Set
Downward Facing Puppy Dog
1 Set x 8 Reps
Single-Leg Stance
1 Set x 8 Reps
Wide Leg Stretch
1 Set
Bow Pose
1 Set
Bent Knee Side Angle Pose
1 Set x 8 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 8 Reps
Seated Twist
1 Set
Overhead Stretch
1 Set x 8 Reps
Scalene Stretch
1 Set x 8 Reps
Triangle Pose
1 Set x 8 Reps
Warrior Pose
1 Set x 8 Reps
Any
Tuesday
Est. 42 min
3 exercises
Recumbent Bike
1 Set
Weighted Hanging Knee Raise
2 Sets x 15 Reps
Weighted Crunch
2 Sets x 15 Reps
Any
Wednesday
Est. 57 min
9 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Incline Fly
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Cable Standing Leg Curl
2 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Any
Friday
Est. 52 min
8 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Deadlift
2 Sets x 12 Reps
Decline Oblique Crunch
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Weighted Bench Dip
2 Sets x 12 Reps
Any
Monday
Est. 55 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Weighted Pull-Up
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Decline Tricep Extension
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
