My 2019 Workouts – Part 6 (June-August)

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I had my 70th birthday on the 16th of May. Because of this age, my hormonal levels are now much lower than 40 years ago. This makes fat burning and muscle building very hard, almost impossible. Anyway, weight training is pleasant and important for my body performance and mental vigor.

I am going to train during this summer with weights every second or third day and other days I’ll rest for recovery or do some outdoor activity (biking or walking).

My weight training is divided into the three workouts:

1. Chest, shoulders and triceps
2. Back, biceps and forearms
3. Thighs, calves and abs

I keep my muscles under the continuous tension and use the tempo: lowering 4 and lifting 1-2 seconds. The rests between sets are several minutes so that my pulse and breathing goes clearly down.

In the last two exercises I use rest-pauses (1-3 sets).

 

WORKOUT 1

Warm-up (about 7 minutes)

  • Elliptical Trainer (moderate) 3 minutes
  • Dynamic Stretching 2 minutes
  • Pilates Foam Roller roll-outs (upper back) 1 minute

Weights (65-70 minutes)

Chest

Shoulders

Triceps

Cool-down (about 7 minutes)

  • light spinning 3 minutes
  • static stretching
  • pilates rollouts for upper back and shoulders

 

WORKOUT 2

Warm-up (about 7 minutes)

  • Elliptical Trainer (moderate) 3 minutes
  • Dynamic Stretching 2 minutes
  • Pilates Foam Roller roll-outs (upper back) 1 minute

Weights (65-70 minutes)

Back

Biceps

  • Barbell Curl max. 3 x 12 – 15 (in the two last sets one rest-pause)

Forearms

Cool-down (about 7 minutes)

  • light spinning 3 minutes
  • static stretching
  • pilates rollouts for upper back and shoulders

 

WORKOUT 3

Warm-up (about 8 minutes)

  • Elliptical Trainer (moderate) 3 minutes
  • dynamic stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

Weights (65-70 minutes)

Thighs

Calves

Abs

Cool-down (about 8 minutes)

  • light spinning
  • static stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

Screenshot_2019-06-05 HighRoller® - Ergonomic muscle care for everyone

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