- Wed Oct 16, 2013 4:44 am
#68268
Hi, I am a 44 year old male and I want to get back in shape. I was wondering if any of you had a favorite workout plan that worked for you. I am looking at using free weights and doing some cardio as well.
- Fri Sep 15, 2017 6:06 pm
#74636
Here is a great work out:
DAY 1
Leg day:
Squats: 5 sets 10-12 reps
Leg press: 5 sets 10-12 reps
Leg extensions: 3 sets 10-12 reps
Leg Curls: 3 sets 10-12 reps
Calves: 8 sets 10- reps
Barbell shrugs: 5 sets 10-12 reps
Dumbbell shrugs: 4 sets 10 reps
DAY 2
Chest and back day:
Flat bench: 5 sets 10-12 reps
Incline bench: 5 sets 10-12 reps
Flys: 5 sets 10-12 reps
Siting cable back pulls: 5 sets 10-12 reps
Dumbell back pulls: 5 sets 10-12 reps
Lat pulls downs (behing neck): 5 sets 10-12 reps
DAY 3
Shoulders, triceps and biceps
Seated dumbell Shoulders press
Seated machine dumbell press
Sholder dumbell flys (side)
Shoulders dumbell flys (front)
Try to do stomach every day.
Best regards,
Damian Campbell
