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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.
Cable Incline Fly
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Recumbent Bike
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0x0 reps |
rest: 25s
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Elliptical Training
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0x0 reps |
rest: 40s
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Weighted Crunch
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3x25 reps |
rest: 60s
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Weighted Hanging Knee Raise
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3x15 reps |
rest: 60s
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Stability Ball Oblique Curl
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3x15 reps |
rest: 60s
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3x12 reps |
rest: 30s
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Stability Ball Weighted Wall Squat
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3x12 reps |
rest: 60s
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Cable Standing Leg Curl
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3x12 reps |
rest: 60s
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Dumbbell Calf Raise
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3x12 reps |
rest: 60s
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Boxing
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0x0 reps |
rest: 25s
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Machine Bench Press
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Recumbent Bike
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0x0 reps |
rest: 25s
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