Doug’s Age defying workout ￼

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

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

Bench Press (Barbell)

Abs Crunch (Bodyweight)

Jump Rope

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Tricep Dip (Bodyweight)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pull-Up (Assisted)

Bent Over Row (Barbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Preacher Curl (EZ Bar)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Calf Raise (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Legs & shoulders 

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Cable)

Bench Press (Close Grip)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Chest & Triceps variation day 

Deadlift (Barbell)

T-Bar Row

Single Arm Row (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Concentration Curl

Back & Biceps 

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