Doug’s Age defying workout ￼ V 2

This program is designed for all levels of individuals that want to keep moving build muscle and just have an overall enjoyable experience working out

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Complete set followed by 10 hanging knee raise
Complete exercise followed by jumping rope 100 times 

Pull-Up (Assisted)

Bent Over Row (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Back & biceps 

Complete set followed by 10 ab crunches 
Complete exercise followed by jumping rope 100 times 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Assisted)

V-Handle Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Chest & triceps 

Complete set followed by 10 reverse crunch’s 
Complete exercise followed by jumping rope 100 times 

Squat (Barbell)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Walking Lunge

Legs & shoulders ( lower abs)

Complete set followed by 10 leg raises 
Complete exercise followed by jumping rope 100 times 

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Dips Between Chairs

Chest & Triceps (lower abs)

Complete each , do 10 Russian twists each side 
Complete exercise jump rope 100 times 

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Bicep Curl (Cable)

Lat Pulldown (Close Grip)

Preacher Curl (EZ Bar)

Back & Biceps (obliques ) 

Complete each set do plank 10-20 seconds 
Complete exercise jump rope 100 times 

Leg Press

Seated Hamstring Curl

Calf Raise (Machine)

Arnold Press

Rear Delt Fly (Dumbbell)

Legs & shoulders 

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