Hey guys. I'm a 47yo dude in OK shape but trying to get even better. A trainer at my gym recommended the below routine.
My goal is to tone, keep the weight off, and improve flexibility. I have some minor lower back issues typical of my age.
I want to do 6-7 compound exercises twice or three times a week. Do the below exercises hit most of my muscle groups? Anything I should change or add? Thanks!
Here is what I'm doing - sorry 'bout the names - not sure exactly what these exercises are called (doing three sets of each):
- Walking lunge with 20lb dumbbell curl - x20 steps/lunges
- Slam ball bend-over - bend over with knees straight lift 30lb slam ball over head, behind head to touch back of neck, then slam to ground - x10
- Hamstring curls - bend over with knees straight, lift olympic bar and perform a curl as I straighten/stand up - x10
- Clean and jerk with squat- perform clean then bend knees, bring elbows to knees, then stand up lifting barbell above head - x10
- Pushups and planks - alternate pushups with planks - reps vary - typically go to failure last set
- Lat pull down on cable machines - x10
- Kettle bell swing between legs - to failure
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