RISE OF THE MACHINES

A weekly resistance plan to stay in shape in your 60s

2021-11-01 -

DAY 1: PUSH

• Machine Bench Press

10-12 reps / 4 sets / 2:2 tempo

• Machine Lateral Raise

10-12 reps / 3 sets / 2:2

• Triceps Rope Push Down

10-12 reps / 3 sets / 2:2

DAY 2: PULL

• Lat Pull-Down

10-12 reps / 4 sets / 2:2

• Cable Row (narrow)

10-12 reps / 4 sets / 2:2

• Preacher Curl

10-12 reps / 3 sets / 2:2

DAY 3: LEGS

• Leg Press

10-12 reps / 4 sets / 2:2

• Leg Curl

10-12 reps / 3 sets / 2:2

• Machine Glute Kickback

10-12 reps / 2 sets / 2:2