Mature Athlete: Cycle 1, Week 9, Day 3
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.
The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:
Workout - Total Body Strength Training 2
Can be done with dumbbell, barbell, or machine:
Overhead Press: 10 - 14 reps
Low Row: 10 - 14 reps
Chest Press: 8 - 12 reps
Pull Down: 8 - 12 reps
Incline Press: 6 - 10 reps
Upright Row: 6 - 10 reps
Push Ups: Max reps
Low Bar Pull Ups: Max reps
Dumbbell Deadlift: 14 - 18 reps
Goblet Squat: 10 - 14 reps
Hamstrings: 8 - 12 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)
Abdominals: 15 - 25 reps (Any abdominal exercise)
Important Points to Remember:
- Journal all your workouts. You can download the following file to track your progress: Strength Training Log
- Warm up and cool down for each workout.
- Rest and recover. On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout. As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. If in doubt, take an extra rest day.