Sign Up Lost Password?

• How it Works
• Workouts
• Nutrition
• Calendar
• Content
  • Articles
  • Videos
  • eBooks
  • Supplements
• Community
  • Community
  • Trainers
  • Member Workouts Workouts created by members
  • Member Articles Articles created by members
  • Motivate Me Get help from friends and family

Progressing to achieving goals should not be stalled because we are getting older. I live my life by the motto "10% of Life is What Happens to me, 90% is how I react to it." Thats exactly how I see the years as they pass by. Its gonna happen. It's apart of Life. Don't let it Be your life. Live your life and don't let the excuse that age is getting in your way of achieving your goals.

With age understandably comes a decades worth of possible injuries that have crept up from the past, and or other aches and pains. Learning how to overcome these obstacles is critical for sustaining a healthy physique and achieving your goals.

Remember this, if you have joint pain NOT doing exercise makes matters worse. Let me explain. Your muscles are what make movement happen in and around the joint. The knee, elbow, shoulder and all your other joints however are not held together by muscles. Ligaments and tendons are the surrounding elements that support the joints and hold them in place. When your muscles atrophy and become weak, guess what? It puts even more load and stress on the ligaments and tendons which just makes those aches and pains worsen.

So in order to stay on top of this ever so common misconception, you must work these muscles. How you do them depends on other factors of course, but there is no reason why just because you might be over 50 you should still push forward.

A recent research study came out that showed that men over the age of 45 have the ability to recruit the Fast Twitch Muscle Fibers more so than that of a 20 year old. What does that mean? Well if you train a certain way you can recruit more of the stronger and more powerful muscle fibers than someone half your age.

So How do I do this?
Try adding bands into your routine and watch the video below which explains the benefit of using them.

The VIDEO

If You Like this Video Watch the Entire Series HERE

Here is a Program utilizing the Bands with Free Weights

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	8	Legs
Prone Machine Leg Curl Alternating Legs	3	15	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	8	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	1	30	Back
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench With Band	3	8	Chest
Standing High Cable Chest Press Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	10	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Dumbell Bench Press On Ball Alternating Arms	3	15	Chest
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	12	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	8	Legs
Dumbbell Side Lunge	2	10	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	6	Shoulders
Standing Dumbbell Front Raise Both Arms	3	6	Shoulders
Standing Barbell Upright Row	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	2	20	Chest
Standing Chest Fly With Band One Arm	2	20	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	8	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	8	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	10	Arms
Standing Kickbacks Alternating Arms With Band	5	12	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	50	Legs
Barbell Bench Press On Bench	1	50	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	1	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	10	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	8	Shoulders
Standing Side Raise With Band Both Arms	3	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	25	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	12	Chest
Barbell Bench Press On Bench With Band	3	6	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	20	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	15	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	3	12	Legs
Step Ups Alternating Legs	3	10	Legs
Dumbbell Side Lunge	3	8	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	12	Shoulders
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Standing Barbell Upright Row	3	10	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	12	Chest
Dumbbell Incline Bench Press On Bench Both Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Seated On Bench Bicep Curl Dumbbell Both Arms	5	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	12	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	15	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	6	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	20	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	8	Chest
Barbell Bench Press On Bench With Band	3	8	Chest
Chest Flys With Band And Ball One Arm	3	12	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	12	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	8	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	10	Legs
Alternating Front Lunge with Band attached in Front	4	10	Legs
Step Ups Alternating Legs	4	10	Legs
Dumbbell Side Lunge	4	10	Legs
Seated On Bench Barbell Military Press	3	8	Shoulders
Standing Dumbbell Side Raise Both Arms	3	8	Shoulders
Standing Dumbbell Front Raise Both Arms	3	8	Shoulders
Standing Barbell Upright Row With Band	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	4	8	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	12	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	10	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	10	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	12	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	10	Shoulders
Standing Side Raise With Band Both Arms	3	15	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	15	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	40	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	3	10	Chest
Barbell Bench Press On Bench With Band	3	5	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	12	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	4	12	Legs
Step Ups Alternating Legs	3	12	Legs
Dumbbell Side Lunge	3	6	Legs
Seated On Bench Barbell Military Press	3	10	Shoulders
Standing Dumbbell Side Raise Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Both Arms	3	10	Shoulders
Standing Barbell Upright Row With Band	3	6	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	10	Chest
Standing Chest Fly With Band One Arm	3	10	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	3	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	20	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio