Strength Training Past 50 - Machine Program 5A

Machine Training Program 5A
Exercise

1. Leg press
2. Chest Press
3. Seated Row
4. Shoulder Press
5. Lat Pull-down
6. Abdominal Flexion
7. Low Back Extension

Leg Press

Chest Press

Seated Row

Shoulder Press

Lat Pull down

Abdominal

Low Back Extension

For each exercise

• Training load 60-70% max
• Repetitions 12-16
• Sets 1
• Repetition speed 4-6 sec
• Recovery time 1 minute