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Upper Body Workout Plan for Seniors

This document outlines a 3 day workout split with exercises for upper body on days 1, 3 and 5. It lists 9 exercises for upper body with sets and reps for each. The lower body and core workout on days 2 and 4 includes 14 exercises targeting the core and lower body with sets and reps. The workouts are split to focus on upper body on some days and lower body and core on alternate days.

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Lonnie
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245 views2 pages

Upper Body Workout Plan for Seniors

This document outlines a 3 day workout split with exercises for upper body on days 1, 3 and 5. It lists 9 exercises for upper body with sets and reps for each. The lower body and core workout on days 2 and 4 includes 14 exercises targeting the core and lower body with sets and reps. The workouts are split to focus on upper body on some days and lower body and core on alternate days.

Uploaded by

Lonnie
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1/3/5 Workout Upper Body

Exercise

Sets

Reps

Dumbbell Shrugs

20 to 25

Dumbbell Bench Press

6 to 8

Triceps Push-downs

8 to 10

Shoulder Press

8 to 10

Dumbbell Incline Bench Press

6 to 8

Dumbbell Rows

8 to 10

Dumbbell Front Raises

15

Dumbbell Curls

Dumbbell Hammer Curls

Notes

Finish rep and repeat with other


arm
Finish rep and repeat with other
arm

Day 2/4 Workout Lower Body & Core


Exercise

Sets

Reps

Hanging Leg Raises

10 to 12

Weighted Sit-up with Twist

20

Planks

60sec

Bench Planks

60sec

Side Planks

60sec

Oblique Crunches

12

Bicycle Crunches

12

Hamstring Leg Curls

12

Lunge with Elbow to Instep

12

10

Russian Twists

12

11

Inchworms

12

12

Leg Raises

20

13

Lunges

20

14

V-ups

12

Notes

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