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Legs active rest day.
60 day workout plan female at home. Dumbbell step up 2 3 12 15 glutes 4. 3 yeah by the end of it you ll be doing more than 50 pull ups. High intensity interval training. It means you re not expecting flat abs or bulging muscles results in one week.
If you can do 10 straight pull ups. Barbell hip thrust 3 6 12 5. There are two versions. A 60 year old person who has been sedentary their whole life will obviously be in a different situation than a former marathon runner.
The first step in creating a workout plan if you are over the age of 60 is to understand the condition of your body. Day 1 legs glutes exercise sets reps legs 1. Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds. Back biceps forearms active rest day workout c.
Dumbbell lunge 2 3 12 15 3. To maximize the number of workouts during the 60 day period as well as maximize the total number of recovery days this program is built around a 4 day training split which includes. As originally envisioned by chad waterbury the plp workout lasts 60 days. One arm dumbbell row.
Squat 3 4 6 12 2. The 20 min hotel routine. Start day 1 with 10 reps of each. Keep to your schedule.
Pull downs 3 4 6 12 2.
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