[chunky499]

Originally Posted by rbaron

The workout that I was directed to was this:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

So....... does Day 1 equal Monday, Day 2 Wednesday and Day 3 mean Friday? If that is the case then the chest and triceps only get worked once a week. Is that correct?

Please advise.

Thanks

my name is bill cole and i also am 58. i need to lose about 20lbs. i have had 2 back surgeries and am a little concerned about the squats and the back work out. i have had 7 fusions in my back and would just like to really do the upper body. so what do you guys think. thanks..............bill

p.s. i have worked out before. i played college football but that was a long time ago. i just dont want to hurt myself, you guys opinion on this matter.