50 Year Old Man Workout
Shared By : hurdlesrus VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 225 / 50231

Average Rating

63

159 votes

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Description

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 Monday
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable Incline Fly Cable Incline Fly 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 3 Progress Chart

Cardio

Recumbent Bike Recumbent Bike 25 min - - Progress Chart
Tuesday Tuesday
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 40 min - - Progress Chart

Abs

Weighted Crunches Weighted Crunches 60 sec 25 3 Progress Chart

Abs

Weighted Hanging Knee Raise Weighted Hanging Knee Raise 60 sec 15 3 Progress Chart

Abs

Exercise Ball Oblique Curl Exercise Ball Oblique Curl 60 sec 15 3 Progress Chart
Thursday Thursday
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Overhead Medicine Ball throws 30 sec 12 3 Progress Chart

Upper Legs

Weighted Exercise Ball Wall Squat Weighted Exercise Ball Wall Squat 60 sec 12 3 Progress Chart

Upper Legs

Standing Leg Curl Standing Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec 12 3 Progress Chart

Cardio

Boxing Boxing 25 min - - Progress Chart
Friday Friday
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 60 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 3 Progress Chart

Cardio

Recumbent Bike Recumbent Bike 25 min - - Progress Chart