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.

The post Mature Athlete: Cycle 1, Week 12, Day 3 appeared first on Breaking Muscle.

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 – Conditioning Workout #13

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other device.

Approximately 15:00

Warm up = 1:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Easy effort = 3:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Cool down

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.

The post Mature Athlete: Cycle 1, Week 12, Day 2 appeared first on Breaking Muscle.

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 1

Can be done with dumbbell, barbell, or machine:

Chest Press: 12 – 16 reps

Chin Ups: Max reps

Overhead Press: 10 – 14 reps

Low Row: 10 – 14 reps

Decline Press/Dips: 8 – 12 reps

Pulldown: 8 – 12 reps

Tricep Extensions: 10 – 14 reps

Bicep Curl: 10 – 14 reps

Leg Press: 16 – 20 reps

Squat: 12 – 16 reps

Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)

Abdominals: 20 – 30 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.

The post Mature Athlete: Cycle 1, Week 12, Day 1 appeared first on Breaking Muscle.

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 – Conditioning Workout #14

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other device.

(Approximately 20:00)

Warm up = 2:00

Hard effort = 0:30

Easy effort = 0:20

Bouts = 9

Easy effort = 3:00

Hard effort = 0:30

Easy effort = 0:20

Bouts = 9

Cool down

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.

The post Mature Athlete: Cycle 1, Week 11, Day 2 appeared first on Breaking Muscle.

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 1

Can be done with dumbbell, barbell, or machine:

Chest Press: 12 – 16 reps

Chin Ups: Max reps

Overhead Press: 10 – 14 reps

Low Row: 10 – 14 reps

Decline Press/Dips: 8 – 12 reps

Pulldown: 8 – 12 reps

Tricep Extensions: 10 – 14 reps

Bicep Curl: 10 – 14 reps

Leg Press: 16 – 20 reps

Squat: 12 – 16 reps

Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)

Abdominals: 20 – 30 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.

The post Mature Athlete: Cycle 1, Week 11, Day 1 appeared first on Breaking Muscle.

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.

The post Mature Athlete: Cycle 1, Week 10, Day 3 appeared first on Breaking Muscle.

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:

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 – Conditioning Workout #12

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other device.

#13 (approximately 15:00)

Warm up = 1:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Easy effort = 3:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Cool down

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.

The post Mature Athlete: Cycle 1, Week 10, Day 2 appeared first on Breaking Muscle.

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 1

Can be done with dumbbell, barbell, or machine:

Chest Press: 12 – 16 reps

Chin Ups: Max reps

Overhead Press: 10 – 14 reps

Low Row: 10 – 14 reps

Decline Press/Dips: 8 – 12 reps

Pulldown: 8 – 12 reps

Tricep Extensions: 10 – 14 reps

Bicep Curl: 10 – 14 reps

Leg Press: 16 – 20 reps

Squat: 12 – 16 reps

Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)

Abdominals: 20 – 30 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.

The post Mature Athlete: Cycle 1, Week 10, Day 1 appeared first on Breaking Muscle.

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.

The post Mature Athlete: Cycle 1, Week 9, Day 3 appeared first on Breaking Muscle.

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 – Conditioning Workout #11

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other device.

#12 (approximately 20:00)

Warm up = 2:00

Hard effort = 0:45

Easy effort = 0:25

Bouts = 15

Cool down

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.

The post Mature Athlete: Cycle 1, Week 9, Day 2 appeared first on Breaking Muscle.

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 1

Can be done with dumbbell, barbell, or machine:

Chest Press: 12 – 16 reps

Chin Ups: Max reps

Overhead Press: 10 – 14 reps

Low Row: 10 – 14 reps

Decline Press/Dips: 8 – 12 reps

Pulldown: 8 – 12 reps

Tricep Extensions: 10 – 14 reps

Bicep Curl: 10 – 14 reps

Leg Press: 16 – 20 reps

Squat: 12 – 16 reps

Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)

Abdominals: 20 – 30 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.

The post Mature Athlete: Cycle 1, Week 9, Day 1 appeared first on Breaking Muscle.

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.

The post Mature Athlete: Cycle 1, Week 8, Day 3 appeared first on Breaking Muscle.