The following is a challenging bodybuilding workout appropriate for young seniors and some older trainees who have progressed beyond beginner stage. This workout, along with a proper diet, will build muscle and will get you in top shape! However, older out-of-shape beginners should first start with the beginners' program.
It's not a puzzle or math problem. The numbers 12, 10, 8, 6, 12, 12 represent exercise repetitions in consecutive sets. Bill Phillips gets credit for popularizing the sequence in his best selling book, Body-for-Life.
I like the sequence and have used it many times. When my wife, Patty, entered the Body-for-Life Transformation Challenge (she was one of the top finishers in 2000, incidentally), she followed it to the letter, and I trained along with her. The only part I don't care for is training to failure. Although we both trained to failure when she was taking the Challenge, I find that kind of intensity over an extended period leads to exercise burnout.
Later, when I did 12, 10, 8, 6, 12, 12, the last two sets were were tough reps, but I'd nearly always stop short of going to failure. In other words, if I had to I could get at least one and maybe even two more reps on my last set.
Certainly there's nothing wrong with people who are in good shape testing their absolute limits. But I don't think it's a good idea to go all-out at every workout, long term, even if you do it for only one set for each body part. I believe by stopping short of failure you are more likely to stick to an exercise program.
the weight training 3 days per week, with at least one day of rest
between workouts. Alternate between upper- and lower-body days. On your
weight training days off, do 20 minutes of intense cardio, such as sprint intervals. Take one day rest day each week.
Here is one version of 12, 10, 8, 6, 12, 12. I've selected some exercises I like for each body part. Use either mine or put in your own favorites.
Upper Body Day
Lower Body Day
Relax and softly stretch for a few minutes after completing your workouts.
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