Wed, Apr-24-19, 13:02
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Senior Member
Posts: 370
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Plan: General Low Carb
Stats: 215/197.2/195
BF:
Progress: 89%
Location: West Virginia
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Big fan of lifting, and it will make you feel good to lose weight and add muscle at the same time.
I do the following:
Day 1 Bench Press (warm up, (4x5)
Dumbell press (3x10)
Dumbell pull overs (3x8)
Body weight Dips (3x10)
Dead lift ( either 3 x 10 lighter or 4x5 heavier)
Knee raises
Day 2 Dumbell shoulder press (3x8)
Mil Press (3 x 8)
Shoulder shrugs (3x10)
Dumbbell lat pulls (3x10)
Lat pull down (3x8)
Dumbbell curls (3x8)
Squats (3x10)
Day 3 rest/cardio (need to be better about doing cardio)
Rinse and repeat, aiming for 2 cycles each week.
Take it real easy starting out..your mind may think you are your younger self with the weights in your hands...injury is hard to recover from when older.
Definitely focus on the big lifts..starting light and working up...deadlift (I use a hex bar which I highly recommend...easier on back), benchpress, squats, lat pull downs, shoulder press.
Again, start really light and get your muscles used to lifting again.
Happy lifting!
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