Strong Old Man’s Workout
General
Intermediate
Dumbbell
Plan Details
The Strong Old Man’s Workout routine by Stoic_Strength is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Good workout for those of us over 50 to keep strong.
Routine detail
Mon
Arms
Est. 0 min
7 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Wed
Chest
Est. 0 min
4 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Thu
Legs and Calves
Est. 0 min
5 exercises
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 30 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Fri
Shoulders
Est. 0 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
