Strength Training Over 40: A 6-Week Program to Build Muscle and Agility 9781646116126, 9781646116133, 1646116127

Table of contents :
HOW TO USE THIS WORKBOOK ON AN EBOOK DEVICE
INTRODUCTION
HOW TO USE THIS BOOK
PART 1 Starting Strong
CHAPTER 1: LIVE LONG AND STRONG
CHAPTER 2: YOU’VE GOT THIS!
CHAPTER 3: MASTER THE MOVES
QUADRICEPS STRETCH
HAMSTRING STRETCH
INNER THIGH STRETCH
CALF STRETCH
BACK STRETCH
CHEST STRETCH
LOWER BACK STRETCH
DEEP HIP STRETCH
FOREARM PLANK
PARTIAL CRUNCH ,
REVERSE CRUNCH
DEAD BUG
SIDE PLANK
PUSH-UP (WITH VARIATIONS)
TRICEPS DIP (WITH VARIATIONS)
BIRD DOG
BODYWEIGHT CHAIR SQUATS OR FREESTANDING SQUATS
SINGLE-LEG SQUAT TO CHAIR OR BENCH (ADVANCED)
SPLIT SQUATS (WITH BODYWEIGHT OR DUMBBELLS)
GLUTE BRIDGE
SINGLE-LEG GLUTE BRIDGE (ON FLOOR OR BENCH)
BENT-OVER ROW
CHEST PRESS: FLOOR OR COFFEE TABLE (HOME) OR BENCH (GYM)
INCLINE CHEST PRESS ON BENCH (GYM)
LATERAL SHOULDER RAISE
STANDING OR SEATED OVERHEAD PRESS
SINGLE-ARM TRICEPS KICKBACK
STANDING OVERHEAD TRICEPS EXTENSION
BICEP CURL TO SHOULDER PRESS
STANDING BICEP CURL WITH DUMBBELLS OR SMALL BARBELL
SEATED ALTERNATING BICEP CURL
DUMBBELL CALF RAISES
SQUAT TO CALF RAISE
DUMBBELL SQUATS
SINGLE-LEG DEADLIFT
WALKING LUNGES
SPLIT SQUAT WITH BICEP CURL
REVERSE LUNGE WITH BICEP CURL
SQUATS WITH OVERHEAD PRESS
SUMO SQUAT WITH FRONT SHOULDER RAISE
LATERAL LUNGE WITH BICEP CURL
SEATED ROW (ON FLOOR)
PULL-APARTS
LATERAL SHOULDER RAISE
LYING CHEST PRESS (FLOOR)
BENT-OVER ROW
OVERHEAD PRESS
BENT-OVER TRICEPS EXTENSION
SUMO (OR REGULAR STANCE) SQUATS WITH STABILITY BALL (BODYWEIGHT OR DUMBBELLS)
SQUATS WITH RESISTANCE BAND
HAMSTRING ROLL-IN WITH STABILITY BALL
ROMANIAN DEADLIFT WITH BAND OR DUMBBELLS
CHEST PRESS (FIXED RESISTANCE)
LAT PULL-DOWN
SEATED CABLE ROW
SEATED ROW (FIXED RESISTANCE)
LEG PRESS MACHINE
CALF RAISES ON LEG PRESS
HAMSTRING CURL MACHINE
PART 2 Get Stronger: The 6-Week Program
CHAPTER 4: WEEK 1
WEEK 1: HOME WORKOUT
WEEK 1: GYM WORKOUT
CHAPTER 5: WEEK 2
WEEK 2: HOME WORKOUT
WEEK 2: GYM WORKOUT
CHAPTER 6: WEEK 3
WEEK 3: HOME WORKOUT
WEEK 3: HOME WORKOUT
CHAPTER 7: WEEK 4
WEEK 4: HOME WORKOUT
WEEK 4: GYM WORKOUT
CHAPTER 8: WEEK 5
WEEK 5: HOME WORKOUT
WEEK 5: GYM WORKOUT
CHAPTER 9: WEEK 6
WEEK 6: HOME WORKOUT
WEEK 6: GYM WORKOUT
CHAPTER 10: KEEP IT UP
RESOURCES
REFERENCES
ACKNOWLEDGEMENT
ABOUT THE AUTHOR