HGH Forum

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.

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

@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...