A little background. I'm 49, about 6' 4.5". 210lbs. Always been week in the upper body (really skinny kid). Been lifting weights for about a year and a half. Wife says I'm looking pretty good.
Lately my workout has been something like this:
Chest/Tri day
Bench BB 2-3 set of 12 really light warm up
Bench BB 3 set of 8 to close to failure on the eighth of the third set.
Incline DB 3 sets of eight
Decline DB or Lying DB Tricep Extension 3 sets of 8-10
Cable Pullovers 3 sets of 10-12
Back Shoulder
Wide Cable Pulldowns 2-3 sets of 12 really light
Wide Cable Pulldowns 3 sets of 8 heavy
Cable Rows 3 sets of 8
One-Arm Dumbbell Row 3 sets of 8
Shrugs 3 sets of 8
Leg
Leg presses 2-3 sets of 12 really light
Leg presses 3 sets of 8 heavy
Squats 3 sets of 8
Leg Curls 3 sets of 8
leg extensions 3 sets of 8 heavy
Arm
BB curls 2-3 sets of 12 really light
BB curls 3 sets of 8 heavy
DB curls 3 sets of 8
Preacher curls (either machine or EZ Bar)
21's with BB (relatively light)
I alternatively do some abs and lower back stuff every gym day.
Looking at the following (got it off Bodybuilding.com):
Chest Day
*Lateral Raise: 3 sets of 10, 8, 6 reps *
*Flat Bench Press: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Incline Dumbbell Press: 3 sets of 15, 12, 10 reps *
*Flat Dumbbell Flyes: 2 sets of 25 reps *
Back Day
*Lat Pulldown: 3 sets of 10, 8, 6 reps *
*Bent Over Barbell Row: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Close-Grip Pulldown: 3 sets of 15, 12, 10 reps *
*Dumbbell Shrug: 2 sets of 25 reps *
Leg Day
*Leg Extension: 3 sets of 10, 8, 6 reps *
*Squat: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Lying Leg Curl: 3 sets of 15, 12, 10 reps *
*Leg Press: 2 sets of 25 reps *
Arm Day
*Hammer Curl: 3 sets of 10, 8, 6 reps *
*Skullcrusher: 3 sets of 10, 8, 6 reps *
*Barbell Curl: 3 sets of 15, 12, 10 reps *
*Close-Grip Bench Press: 3 sets of 15, 12, 10 reps *
*Cable Curl: 2 sets of 25 reps *
*Triceps Pushdown: 2 sets of 25 reps *
Thoughts?
Maybe do like Frank says go light for a while to work on technique and then start working up again? My triceps suck too, BTW.
