Every Other Day Dumbbell Routine by Larry Davis
by Larry davis,
As a 72 year old, who has been working out for many years, I have learned to economize and to work around injuries.
I usually use the same basic exercises, and change around the method of training.
I will work out on pha circuits or straight sets, which ever strikes my fancy that day.
I always start with db press, row, shrug, good morning or stiff back deadlift
to knee area, side bend, db curl.
This would be the basic 6 ex. routine. I do no leg work with weights. due to injuries and hip replacement. I will take dumbbells or 6, 10, 15lbs.
I like to change the reps often so i adjust the wt to fit the reps. I want to use that day.
I will if doing pha or circuits, go thru each exercise for the reps I choose for that day; between 6 to 30 reps. then rest one minute and do another circuit.
I usually try to do 10 series, total. at the lower rep heavier wt. this only takes about 20 to 25 min.
If using the higher reps I would do fewer series. I usually wk out from 20 to 30 minutes on these exercises. I find that this is very good at my age to maintain what I still have.
Now in the summer time or for about 7 to 8 months a year I work out outside and alternate the db exercises with chin up days where I do chins usually with up to 10 sets while gradually increasing the reps. I may start in the spring
with 10 times 2 then by fall I will be up to 10 sets of 5 or 6.