This is the one I'm following:
Day 1:
Jump Squat: 2 sets of 14 reps
Dumbbell Step-Up 4X4
Dead lift: 4X4 (reducing the weight on this one due to what I've read about it and some back pain)
Leg Curl: 4X4
Leg Extension: 4X4
Leg Press: 4X4
Standing Calf Raise: 4X4
Pile Dumbbell Squat 4X4
Treadmill: 20 min
Day 2:
Stationary Bicycle: 45 min
Day 4:
Push-Ups 15X2
Upright Barbell Row: 4X4
Lying Triceps Press: 4X4
Barbell Curl: 4X4
One-Arm Dumbbell Curl 4X4 (each arm)
Strait Arm Pull-Down 4X4
Treadmill: 20 min
Day 5:
Elliptical trainer: 45 min
Day 6:
Butt lift: 2X14
Barbell Shoulder Press: 4X4
Romanian Deadlift: 4X4
Lying T-Bar Row: 4X4
Wide-grip Lat Pull-down: 4X4
Back Hyper-extension: 4X4
Pile Dumbbell Squat: 4X4
Any constructive criticism appreciated. I am starting to bulk after 6 months on this program, just can't seem to loose weight. However, my doctor tells me you can't loose weight by exercise alone. And I'm in my 50's.
Day 1:
Jump Squat: 2 sets of 14 reps
Dumbbell Step-Up 4X4
Dead lift: 4X4 (reducing the weight on this one due to what I've read about it and some back pain)
Leg Curl: 4X4
Leg Extension: 4X4
Leg Press: 4X4
Standing Calf Raise: 4X4
Pile Dumbbell Squat 4X4
Treadmill: 20 min
Day 2:
Stationary Bicycle: 45 min
Day 4:
Push-Ups 15X2
Upright Barbell Row: 4X4
Lying Triceps Press: 4X4
Barbell Curl: 4X4
One-Arm Dumbbell Curl 4X4 (each arm)
Strait Arm Pull-Down 4X4
Treadmill: 20 min
Day 5:
Elliptical trainer: 45 min
Day 6:
Butt lift: 2X14
Barbell Shoulder Press: 4X4
Romanian Deadlift: 4X4
Lying T-Bar Row: 4X4
Wide-grip Lat Pull-down: 4X4
Back Hyper-extension: 4X4
Pile Dumbbell Squat: 4X4
Any constructive criticism appreciated. I am starting to bulk after 6 months on this program, just can't seem to loose weight. However, my doctor tells me you can't loose weight by exercise alone. And I'm in my 50's.