Jason Yorker’s Fit at 50 Workout

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

My fit at 50 unisex workout routine is a sure fire way to enhance your fitness and add lean muscle mass to your body. For the young or older people looking to get stronger and add muscle to your frame. This is the routine for you.

Day 1
Day 2
Day 3
Day 4
Day 5

Back & Biceps 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Walking	1x20 reps • 1200s	rest: 60s

Chest & Triceps 10 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Walking	1x20 reps • 1200s	rest: 120s

Rest 1 exercises, 0 min

Walking

1x20 reps • 1200s

rest: 300s audio icon

Legs 8 exercises, 0 min

Smith Machine Squat	4x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Walking	1x20 reps • 1200s	rest: 120s

Shoulders 7 exercises, 0 min

Barbell Push Press Behind the Neck	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Walking	1x10 reps • 1200s	rest: 120s