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Power, Muscle, Burn Routine: Pecs & Biceps Thursday 24 September Decided to make a bit of a change and threw in some 1/4 rep sets Pecs Dumbbell Flat Bench Press: (warm up sets)10 x 11,5 kg/Db; 8 x 16,5 kg/Db; (work sets) 1 x 8 x 26,5 kg/Db; 3 x 5 x 21,5 kg/Db (1/4 reps in last 2 sets)...

Thanks so much:)

Back, Calves & Abs Tue 22 September Still feeling a bit shitty so again didn't do the complete Power, Muscle, Burn routine. Back Deadlift: 10 x 50 kg; 8 x 60 kg; 6 x 70 kg; 5 x 80 kg; 2 x 5 x 90 kg Neutral Grip Pull Up: 3 x 5 x Bodyweight Barbell Lying Row: 2 x 8 x 50 kg Calves Seated...

Delts and Triceps Sunday 20 September. Was feeling a bit off color due to a cold - change of seasons here in the southern hemisphere going into spring but still experiencing the odd cold spell! Anyway, decided not to do the Power, Muscle, Burn routine and changed it up a bit with lighter...

Thanks for the encouragement!

Wow! 221 lbs - that's just over 100 kg. Impressive!!!

Power, Muscle, Burn Routine: Quads and Hams Saturday 19 September Quads Barbell Back Squat: 8 x 50 kg; 5 x 65 kg; 4 x 4 x 77,5 kg Barbell Hack Squat: 3 x 12 x 40 kg Barbell Front Squat: 2 x 8 x 32,5 kg Leg Extension: 2 x 40 x 18,5 kg Hams RDL: 2 x 5 x 65 kg RDL: 3 x 8 x 35 kg Leg Curl: 1 x 40...

Power, Muscle, Burn Routine: Pecs & Biceps Thursday 17 September Pecs Barbell Bench Press: 10 x 30 kg; 5 x 55 kg; 4 x 4 x 67,5 kg Barbell Incline Bench Press: 3 x 10 x 45 kg Dumbbell Bench Press: 2 x 10 x 20,5 kg/Db Dumbbell Fly: 1 x 40 x 7,5 kg/Db Biceps Pinwheel Curl: 10 x 7,5 kg/Db; 2 x 4...

Power, Muscle, Burn Routine: Back; Calves & Abs Tuesday 15 September Back Deadlift: 10 x 60 kg; 3 x 75 kg; 3 x 85 kg; 3 x 4 x 90 kg Single Arm Dumbbell Row: 10 x 11,5 kg; 3 x 10 x 26,5 kg Seated Bench Row: 12 x 25 kg; 2 x 12 x 27,5 kg Straight Arm Pulldown: with band 1 x 40 Calf Standing Single...

Power, Muscle, Burn Routine: Deltoids & Triceps Sunday 13 September Delts Seated Barbell Press: 10 x 20 kg; 5 x 30 kg; 4 x 4 x 42,5 kg Seated Arnold Press: 3 x 10 x 13,5 kg/Db Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db; 1 x 10 x 7,5 kg/Db Dumbbell Front Raise: 1 x 40 x 3 kg/Db Tri's Closegrip...

Power, Muscle, Burn Routine: Quads and Hams 12 September Quads Back Squat: 8 x 50 kg; 5 x 60 kg; 4 x 5 x 75 kg (Power) Front Squat: 3 x 8 x 30 kg (Muscle) Db Step Up: 2 x 10/leg x 5 kg/Db (Muscle) Leg Extension: 1 x 40 x 18 kg; 1 x 40 x 16 kg (Burn) Hams Romanian Deadlift: 2 x 5 x 60 kg...

Hi and welcome to the forum.

Power, Muscle, Burn Routine: Pecs & Biceps Thursday 10 September All workouts start with a warm up and and cool down. Pecs Barbell Flat Bench Press: 10 x 30 kg; 5 x 50 kg; 4 x 5 x 65 kg (Power) Barbell Incline Bench Press: 3 x 8 x 45 kg (Muscle) Dumbbell Decline Press: 2 x 8 x 19,5 kg/Db...

Power, Muscle, Burn Routine: Back; Calves & Abs Tuesday 8 September Warm Up: Dynamic Stretching Sumo Deads: 10 x 60 kg; 5 x 75 kg; 3 x 3 x 90 kg (Power) Pull Up: 3 x (7; 6; 5) x Bw (Muscle) Pendlay Rows: 2 x 10 x 55 kg (Muscle) Standing Band Rows: 1 x 40 (underhand) grip; 1 x 40 (neutral grip)...

Power, Muscle, Burn Routine: Deltoids & Triceps Saturday 5 September Warm Up: Dynamic Stretching Delts Seated Overhead Press: 10 x 20 kg; 5 x 30 kg; 4 x 3 x 42,5 kg (4 reps last set) (Power) Seated Arnold Press: 3 x 8 x 13,5 kg/Db (Muscle) Db Lateral Raise: 3 x 8 x 8,5 kg/Db (Muscle) Db Front...

Typo on Hamstring exercises - Leg Curl, not Leg Extension!

Hi, I am also an over 60 although I've been lifting on and off for many years. The best way to start is to do a full body workout two to three times per week. The workout should mainly consist of compound exercises such as Squats (there are many different types - barbell back, front, hack...

Power, Muscle, Burn Routine: Quads and Hams Thursday 3 September Warm Up: Dynamic stretching Bb Back Squat: 10 x 30 kg; 5 x x50 kg; 4 x 5 x 72,5 kg (Power) Bb Hack Squat: 3 x 10 x 40 kg (Muscle) Leg Extension: 1 x 40 x 18 kg; 1 x 40 x 15 kg (Burn) Romanian Deadlift: 2 x 4 x 60 kg (Power) Leg...

Hi and welcome :)

Hi and welcome :)