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By themailman
#68268 Hi, I am a 44 year old male and I want to get back in shape. I was wondering if any of you had a favorite workout plan that worked for you. I am looking at using free weights and doing some cardio as well.
By DamianCampbell
#74636 Here is a great work out:

DAY 1
Leg day:
Squats: 5 sets 10-12 reps
Leg press: 5 sets 10-12 reps
Leg extensions: 3 sets 10-12 reps
Leg Curls: 3 sets 10-12 reps
Calves: 8 sets 10- reps
Barbell shrugs: 5 sets 10-12 reps
Dumbbell shrugs: 4 sets 10 reps

DAY 2
Chest and back day:
Flat bench: 5 sets 10-12 reps
Incline bench: 5 sets 10-12 reps
Flys: 5 sets 10-12 reps

Siting cable back pulls: 5 sets 10-12 reps
Dumbell back pulls: 5 sets 10-12 reps
Lat pulls downs (behing neck): 5 sets 10-12 reps

DAY 3
Shoulders, triceps and biceps
Seated dumbell Shoulders press
Seated machine dumbell press
Sholder dumbell flys (side)
Shoulders dumbell flys (front)

Try to do stomach every day.


Best regards,


Damian Campbell
By RobLee
#74650 @DamianCampbell

I see your workout. I do like it.

What do you suggest for cardio?

I really do need to get in shape.


Thank you in advance...