50-Year Old Perfect Total Body Workout - JEFIT

50-Year Old Perfect Total Body Workout - JEFIT

50-Year Old Perfect Total Body Workout banner

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

Wednesday

Est. 57 min

9 exercises

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

2 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

2 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

2 Sets x 12 Reps

Any

Friday

Est. 52 min

8 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 12 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

2 Sets x 12 Reps

Decline Oblique Crunch Demonstration

Decline Oblique Crunch

2 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 12 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

2 Sets x 12 Reps

Any

Monday

Est. 55 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 12 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

2 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

2 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 12 Reps

Any

Tuesday

Est. 42 min

3 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

2 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 15 Reps

Any

Yoga

Est. 44 min

15 exercises

Warrior Pose Demonstration

Warrior Pose

1 Set x 8 Reps

Seated Twist Demonstration

Seated Twist

1 Set

Downward Facing Dog Demonstration

Downward Facing Dog

1 Set x 8 Reps

Cross Leg Erector Spinae Demonstration

Cross Leg Erector Spinae

1 Set

Downward Facing Puppy Dog Demonstration

Downward Facing Puppy Dog

1 Set x 8 Reps

Single-Leg Stance Demonstration

Single-Leg Stance

1 Set x 8 Reps

Wide Leg Stretch Demonstration

Wide Leg Stretch

1 Set

Bow Pose Demonstration

Bow Pose

1 Set

Bent Knee Side Angle Pose Demonstration

Bent Knee Side Angle Pose

1 Set x 8 Reps

Cross-Leg Side Stretch (Supine) Demonstration

Cross-Leg Side Stretch (Supine)

1 Set x 8 Reps

Seated Twist Demonstration

Seated Twist

1 Set

Overhead Stretch Demonstration

Overhead Stretch

1 Set x 8 Reps

Scalene Stretch Demonstration

Scalene Stretch

1 Set x 8 Reps

Triangle Pose Demonstration

Triangle Pose

1 Set x 8 Reps

Warrior Pose Demonstration

Warrior Pose

1 Set x 8 Reps