SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS FOR MEN OVER 50 - With Day Wise Routine Duration.

                                                                     

Muscle growth does not happen while we are working out.

At a minimum  we should never allow a muscle group to be target in a workout on two consecutive days. A rest of 48 hours to 72 hours should be given to the muscles for recovery & growth. 

Please find below SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS with day wise tentative routine duration, 20 minutes of Warm-up & Cool Down routine has been added to each Exercise day. You can adopt any one of the charts depending on your convenience :

CHART 1 (With medium / moderate weights) :

Monday :- Chest + Abs = 50 minutes + 20 minutes = 70 minutes.

Tuesday :- Back + Shoulder = 36 minutes + 20 minutes = 56 minutes.

Wednesday :- Legs + Arms = 43 minutes + 20 minutes = 63 minutes.

Thursday :- Chest + Abs 

Friday :- Back + Shoulder 

Saturday :- Legs + Arms 

Sunday :- REST.

CHART 2 (With medium / moderate weights) :

Monday :- Chest + Abs = 70 minutes.

Tuesday :- Back + Shoulder = 56 minutes.

Wednesday :- Legs + Arms = 63 minutes.

Thursday :- REST

Friday :- Chest + Abs

Saturday :- Back + Shoulder

Sunday :- Legs + Arms

Monday :- REST.

CHART 3 (With light weights) :

Monday:- Full Body = 134 minutes + 20 minutes = 154 minutes.

Tuesday :- REST.

Wednesday :- Full Body  

Thursday :- REST.

Friday :- Full Body.

Saturday :- REST.

Sunday :- REST.

CHART 4 (With medium / moderate weights) :

Monday :- Chest + Shoulder + Back = 66 minutes + 20 minutes = 86 minutes.

Tuesday :- REST.

Wednesday :- Abs + Arms + Legs = 68 minutes + 20 minutes = 88 minutes.

Thursday :- REST

Friday :- Chest + Shoulder + Back

Saturday :-  REST. 

Sunday :- Abs + Arms + Legs.

Monday :- REST.

From the above charts you may select one that suits you.

NOTE :

# Medium / Moderate weights = Dumbbell weight with which you can do maximum 8-10 reps per set, where in doing the last two reps you must feel the burn in your targeted muscle.

# Light Weights = Dumbbell weight with which you can do maximum 10-12 reps per set , where in doing the last two reps you should feel the burn in your targeted muscle.