THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50

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Willis Carroll
5 years ago
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1 THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50 W W W. G E T T I N G A B E T T E R B O D Y. C O M

2 Table of Contents Why a Home Gym Part 1 Chest Part 2 Triceps Part 3 Back and Trapezoids Part 4 Biceps Part 5 - Shoulders Part 6 Legs and Butt/Glutes Part 7 Abs/Core Recommended Schedule Always remember, consistency is the key because your body does not

3 Why a Home Gym? People look and feel older than they should largely because of lack of exercise (no Breaking News here). If you don t do something to work your muscles, then they will atrophy (from your forehead to your toes). The more you atrophy, the older you will look, act, and be! The way to stop and even reverse this atrophy is with a consistent exercise program for an extended period, not necessarily strenuous but consistent. This book is for people who know that it is smart and sensible to start toning up with a weight training program but don't know where to start other than joining a gym and that is not something that they want to do. It takes time to get to the gym, change clothes, workout, shower/get dressed, and get home. Then while at the Gym, you need to try to not be intimidated or embarrassed by the other members. This is especially true for a lot of the ladies as well as men over 50 years of age. The only way for this training to be effective is to do it on a consistent basis for an extended period (aka: make it part of your life s normal routine). This long-term consistency will never happen if you can t feel comfortable working out. I believe that working out in the comfort and privacy of your own home is the best way to begin and maintain a workout regimen that will substantially improve your health and longevity. I have been doing it for 10 years and have been told that I look 20 years younger than the age indicated on my driver s license. It takes only 30 minutes a day which is less time that the commute time to a Gym. Always remember, consistency is the key because your body does not

4 The following pages list the exact exercises that I have been doing at home for years. There are no detail explanations because I want you to understand how simple this program really is. These are simple exercises that most people already know HOW to do. There just hasn't been a program to organize everything. Some of these exercises require equipment (a couple of pair of dumbbells or a chin-up bar). That's all you really need other than maybe one of those large exercise balls. You can easily get this equipment at For reference, I will put photos showing the exercises in the appendix at the end of this book. I hope that you get hooked on Building A Better Body and will expand and/or contract my list of exercises as you get more in-tune with how your body can improve. IMPORTANT: You should check with your doctor before starting any exercise program, Best wishes, Tom Always remember, long term consistency is the key because your body does not

5 Recommended Schedule The exercises described are grouped into six general body parts. Do only one of these body parts each day you workout. Wait at least three days for repeating any one body part. Don't workout more than 5 days in a week. Don't skip more than three days in row. Never skip a Monday! Always remember, long term consistency is the key because your body does not

6 Chest The following are a few different chest exercises. I suggest that you select 3 of these each time you work your chest and do just 4 sets of ten reps each. As simple as that sounds, over time and consistency, this technique will give you a terrific chest area that others will envy and will make you look and feel younger. Pushup hands shoulder width apart Pushup hands 2 inches wider than shoulder width Pushup hands close to each other so ends of thumbs are touching Incline pushup Decline pushup Flat dumbbell chest press Incline dumbbell chest press Flat dumbbell chest fly (lying on the floor) Now you have eight chest exercises and only three of them need equipment. These eight chest exercises will give you plenty of variety since you should be doing chest workouts only once a week. Always remember, consistency is the key because your body does not

7 Triceps The following are a few different triceps exercises. I suggest that you select 2 of these each time you work out and do 4 sets of ten reps each. Standing tricep press Laying on back tricep press (nose crusher) Bent over tricep press progessive with three dumbells Always remember, consistency is the key and your body does not

8 Back and Trapezoids The following are a few back and traps exercises. I suggest that you select 3 of these each time you work out and do 4 sets of ten reps each. Lat pullup wide grip, palms facing away (using chin-up bar) Lat pullup narrow grip, palms facing you (using chin-up bar) Lat one arm bent over dumbbell row (using flat bench or a chair) - do one side and then the other Trapezoid shoulder raises (shrugs) using a pair of dumbbells Always remember, consistency is the key because your body does not

9 Biceps The following are a few different biceps exercises. I suggest that you select 3 of these each time you work out and do 4 sets of ten reps each. Standing curl palms forward Standing curl palms toward each other Seated curl braced elbow Pullup bar close grip pullup 21's (Arnold) curls Always remember, consistency is the key because your body does not

10 Shoulders The following are a few different shoulder exercises. I suggest that you select 3 of these each time you work out and do 4 sets of ten reps each. Standard shoulder press Arnold shoulder press Shoulder extensions lateral Shoulder extensions to the front Shoulder extensions to the rear Always remember, consistency is the key because your body does not

11 Legs and Glutes/Butt The following are a few different leg and butt/glutes exercises. I suggest that you select 3 of these each time you work out and do 4 sets of ten reps each. Squat feet shoulder width no weight Squat feet shoulder width light weight Squat feet wider than shoulder width no weight Squat feet wider than shoulder width light weight Squat feet together no weight Squat feet together light weight Lunge - forward These exercises will build you stronger legs and are also a great cardio work out because these are the largest muscles in your body which take the most energy when exercised. Also, your butt muscles are very important in the support of your back. Always remember, consistency is the key because your body does not

12 Abs and Core The following are two different core exercises. Extreme care should be taken if you are new to exercising so you don t hurt your back/back muscles. I suggest that you do one or both of these each time you work out they are great exercise and a great warm-up for the rest of your work out. Crunch front, to left knee, to right knee (25 each) Plank 30 seconds (try get progressively longer over time until you get to 2-3 minutes) You will be quite amazed how the Plank exercises will flatten your stomach. The actress/singer Cher is over 70 years old and can do a plank for 5 minutes. Hip raises Kick backs These exercises will bring you core and butt into great shape which will hold everything else together better. Always remember, consistency is the key because your body does not

13 Appendix Pictures and explanation of the exercises Chest Triceps Back and Trapezoids Biceps Shoulders Legs and Butt/Glutes Abs/Core Note: People often do Biceps on same day as Back. Note: People often do Triceps on same day as Chest. Always remember, consistency is the key because your body does not

14 Chest Try doing push-ups on your knuckles (with a straight wrist) rather than on your palm (with a bent wrist). Standard push-up Incline push-up Decline push-up Flat dumbbell chest press Incline dumbbell chest press Flat dumbbell chest fly (better to do these on the floor, not a bench) Always remember, consistency is the key because your body does not

15 Triceps Be very careful doing the Lying on Back Triceps press. Go slow to start. It's called the "nose crusher" and "skull crusher" for a reason. Standing triceps press Lying on back triceps press "nose crusher" Bent over triceps press Triceps dip Always remember, consistency is the key because your body does not

16 Back and Trapezoids Lat pull-up wide grip Lat pull-up narrow grip One arm bent over row Shoulder raises (shrugs) Aways remember, consistency is the key because your body does not

Biceps Curl - palms forward Curl - palms

Pull-up (close grip) 21's With a lighter

Curl from starting position to horizontal.

17 Biceps Curl - palms forward Curl - palms toward each other Curl - braced elbow Pull-up (close grip) 21's With a lighter weight than normal, do curls as follows: Curl from starting position to horizontal. Seven times. Curl from horizontal to full curl. Seven times. Full curl. Seven times. Aways remember, consistency is the key because your body does not

18 Shoulders Standard shoulder press Arnold shoulder press Twist hands going up and down Shoulder extensions Lateral Front Rear Shoulder extensions should be done with a lighter weight than normal. Aways remember, consistency is the key because your body does not

19 Legs and Butt Squat shoulder width Squat narrow Squat wide Squats can be done holding dumbbells to increase difficulty. Lunge (alternate legs) Aways remember, consistency is the key because your body does not

20 Abs and Core Crunches Plank Hip raises Kick-backs Aways remember, consistency is the key because your body does not

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled