My Workout

donjtomasco

It's pretty simple with 9 sets of exercises. This is an every other day workout and every day I do 60 minutes of tread milling.

How would you recommend I do these 9 sets of exercises in respect to number of sets and number of reps each? For many years I have done 3 sets of between 8-12 reps, then read about the 5x5 and started trying that with each exercise. Now I am reading that 5x5 may not be good to do with these exercises and that I mix in free weights with machines. So I am looking for a basic routine to do.

The reason why I don't do all machines or all free weights is that the Gold's Gym I go to is pretty busy at times, and on any given day or time it could be a 5-10 min wait for a station. So on any given day I may be doing either free weights or a machine for each exercise, to try and lessen the time in the gym

I am looking to stay strong and healthy and not to become a body builder. However, if at 54 I can gain muscle that will look good, all the better. Thank you.

Bench (machine)

Curls (dumb bells)

Triceps (machine pull down)

Shoulder Press (machine)

Fly (machine)

Lat Pull Down (machine)

Front and side shoulder raises (dumb bells)

Lat Pulls (row) (machine)

Traps (dumb bels)

yirara

Where are the exercises for your whole lower body? You're mainly doing isolated arm and shoulder exercises. Why not look at a proper whole body workout like Stronglifts 5x5? It trains your whole body and is fairly quickly done.

middlehaitch

Ok, just read your other thread about your hip replacement.
This, above should be fine while in recovery.
A 5x5 progressive approach will focus on strength.
A 3x8 is leaning more towards hypertrophy, thought still at the upper end of strength.

I do the AllPro routine when I lift (taking a couple of months off), it increases reps before weight. You start at 8 reps 3 sets, not including warm up, and work the same weight up to 12x3.

If you don't know your 1 or 5 rep max on your exercises that may a place to start.
You should find the first set doable, the last a challenge.

I am no expert on this kind of thing. I just lift recreationally to retain bone and muscle as an older woman.

Cheers, h.

donjtomasco

Thanks you two!!! Just got back from Gold's and my wife's trainer said to go with 4 sets of minimum of 8 reps each. That felt pretty good today. I think I will do this for awhile and see how I feel after a few weeks.

Yes MIDDLEHALTCH, 41 hour countdown to my hip replacement surgery. Can't wait. Depending on how it goes, I will limp into the gym with my cane and as long as I can lay down and sit down, I will keep working out upper body. I met with a trainer during my workout who said to come see her after my PT is done and she will work with me, having had a lot of experience working with post surgical conditioning. Then I can start my lower body.

I appreciate your comments!!!

rileyes

Warm up while you wait. Treadmill, elliptical, Limber 11...

Plyometrics is another way to go for strength. You could (work-in) superset barbell squats with box jumps or bench press with medicine ball throws...

ETA: just read your last post. Oopsie.

middlehaitch

39 hrs to go good luck. Nice that you have hooked up with a trainer.

Cheers, h.

SonyaCele

just be sure to not stress over getting to the gym right away after your surgery. Rehab is sooooo important to take slow and easy. dont rush it, dont risk anything. Rehab is a very humbling and very empowering experience when you take it slow and do it right. And when you do it right , you will come out of rehab stronger mentally and physically than before. Its ok to hobble into the gym on crutches, but only when the dr or PT says you can. Even if you feel fine, follow their orders. And when you get to the gym take it slow and easy as if you are a beginner, but this time with all the wisdom you didn't have before, Start out just like a beginner with baby weights. It may take you 6 months or a year to be lifting what you were lifting before, but thats ok . its worth the wait. And good luck with your surgery!