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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, December 17, 2012

Age Issues of Workout

Older bodybuilder

There's no doubt that training less frequently as one gets older works better. Since you don't work out as often, you have more desire and stamina to train harder. With the hormone slowdown that occurs with age, called andropause, recuperation from hard workouts takes longer and longer.

Younger athletes often train six days a week, working upper body one day and lower body the next. The feeling of recuperation and well being is present after each workout. In many cases the total workout lasts up to three hours. Then the workout and training system evolve and becomes more sophisticated.

In time many athletes and bodybuilders find that shoulders needed more rest, and switch to other tools like switched to back, delts, chest on day one; abs, thighs, calves on day two; and triceps, biceps, forearms, abs on different regime.

What seems to work best for people of older age, 50 or 60 years old men that want to continue to work out and rest in shape? Here is an example of training program for the elderly:

Days: day one, torso; day two, rest; day three, legs; day four, arms; day five, rest; day 6, begin cycle again. After that you can take two days off after completing the three workouts, thereby training each bodypart (except abs) only once in six days. You can find that program on “Train with Zane" video, a very detailed, informative demonstration of all the exercises and arranged according to this most productive three-way-split routine. Try it, you'll like it.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.