Old Man Routine
General
Intermediate
Barbell
Plan Details
The Old Man Routine routine by ericpad is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weight lifting routine for people over 40. Compound lifts at lower per-day set volume.
Routine detail
Day 1
Push
Est. 25 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Seated Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 12 Reps
Day 2
Pull
Est. 30 min
4 exercises
Trap Bar Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 3
Lower Body
Est. 27 min
4 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 20 Reps
