Michael’s First Attempt

For intermediate 40+ lifters to help improve physique and all around fitness

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Tricep Kickback

Goblet Squat

Reverse Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Standing Side-Leg Raises (Band)

Plank With Dumbbell Row

Bent Over Row (Dumbbell)

Single Arm Row (Dumbbell)

Band Pull Apart

Hammer Curl

Rear Delt Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Standing Shoulder Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Sumo Deadlift (Dumbbell)

Lateral Banded Walk

Glute Bridge (Dumbbell)

Russian Twist (Dumbbell)

Kroc Row

Chin-Up (Weighted)

Band Face Pull

Incline Curl (Dumbbell)

Dips Between Chairs

Front Squat (Dumbbell)

Cossack Squat

Dynamic Side Plank

Lying Reverse Fly

Lat Pulldown (Band)

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