50 something push pull routine.
- Thread starter jasmado
- Start date
DieViolent
Well-known member
Samatotype is an outdated falsity...there is no good scientific evidence to provide this concept any validity.
That being said, check out Renaissance Periodization they're really on top of the science and have a ton of good videos that are free on programs and the like. From what I've heard their pay for stuff is top notch.
Im doing a push pull routine.
Monday, Tuesday, Thursday and Friday.
I start with 15 minute warm up on elliptical, get my heart rate up.
I usually 2 exercises for each body part, usually 4 sets or so.
I have a really bad shoulder so my reps are higher or I run time under pressure.
When done I do 10 minutes on a skillmill treadmill. I also walk between sets to keep my heart rate up.
So on push day I might do db presses and inclined db presses, then the next day that week for chest I do different exercises.
Basically getting 4 different exercises per muscle per week.
I do something like this;
www.drworkout.fitness
My program is light, that fucking shoulder runs my life now. It might be time to do that shoulder replacement.
im turning 58 in a few months and just trying to stay in shape and im not doing a good job at that.
Im really feeling my age now.
Monday, Tuesday, Thursday and Friday.
I start with 15 minute warm up on elliptical, get my heart rate up.
I usually 2 exercises for each body part, usually 4 sets or so.
I have a really bad shoulder so my reps are higher or I run time under pressure.
When done I do 10 minutes on a skillmill treadmill. I also walk between sets to keep my heart rate up.
So on push day I might do db presses and inclined db presses, then the next day that week for chest I do different exercises.
Basically getting 4 different exercises per muscle per week.
I do something like this;
4 Day Push Pull Workout Routine (with PDF) | Dr Workout
Fitness enthusiasts typically divide their workout routine into different training splits. One of the most effective splits is the push-pull workout program.
www.drworkout.fitness
My program is light, that fucking shoulder runs my life now. It might be time to do that shoulder replacement.
im turning 58 in a few months and just trying to stay in shape and im not doing a good job at that.
Im really feeling my age now.
1bigun11
Active member
I do Chest and Arms; Hamstrings and Calves; Back and Shoulders; Quads.
Day One, Chest and Arm day:
1.Nautilus pec deck. Warm up with a few sets, then do a final set where go past failure, into negatives and partials.
2. Nautilus Bench press. (Same set and rep scheme as above, but fewer warmup sets needed
3. Tricep push down (or narrow grip bench)
(same set and rep scheme)
4. Machine preacher curl (same scheme)
Day Two, Hamstrings and calves
1. Stiff leg, sumo stance, deadlift (same scheme)
2. Standing Calf: (same)
Day Three: Rest if you need to:
Or,
Back and Shoulders:
1. Nautilus pullover: (same)
2. Nautilus rowing (same)
3. Cable lateral raises (same)
Day Four: Quads:
1. Leg Presses, (same) I have to add weight gradually and do lots of warmup sets before the final killer set.
You can then repeat day 1 the next day, or you can take a day or two off for the weekend if you need to.
None of the workouts should take over an hour. And it works well for a four day routine or however you want to do your rest days.
I’m 62. Here’s a pic.
Day One, Chest and Arm day:
1.Nautilus pec deck. Warm up with a few sets, then do a final set where go past failure, into negatives and partials.
2. Nautilus Bench press. (Same set and rep scheme as above, but fewer warmup sets needed
3. Tricep push down (or narrow grip bench)
(same set and rep scheme)
4. Machine preacher curl (same scheme)
Day Two, Hamstrings and calves
1. Stiff leg, sumo stance, deadlift (same scheme)
2. Standing Calf: (same)
Day Three: Rest if you need to:
Or,
Back and Shoulders:
1. Nautilus pullover: (same)
2. Nautilus rowing (same)
3. Cable lateral raises (same)
Day Four: Quads:
1. Leg Presses, (same) I have to add weight gradually and do lots of warmup sets before the final killer set.
You can then repeat day 1 the next day, or you can take a day or two off for the weekend if you need to.
None of the workouts should take over an hour. And it works well for a four day routine or however you want to do your rest days.
I’m 62. Here’s a pic.
PCTShopRep
PCTShop Rep
you're in great shape brother! 62??? WOW.
PCTShopRep
PCTShop Rep
A lot of experienced members have contributed detailed routines for you to follow, but my personal recomendation would be a Push/Pull/Legs split with the 4th day being for touch up/problem areas you want to bring up. - With this format you will at least train your entire body each week.