Originally posted by Nicey
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Sean Penn 52 ..... savage
His workout ... which I have been doing for awhile.. its ****ing awesome
Thruster
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s Opinion: "It’s a good exercise to strengthen the hips, lower back, hamstring as well as abdominal muscles. However, the sets of five could be a bit too much for beginners above 50," says Mehta.
Sumo dead lift high pull
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s opinion: "As we age, the release of growth hormones reduce, which causes loss in muscle mass. Dead lift is one of the best exercises to strengthen legs and release growth hormones. But the chances of injuries are also high. Hence, this exercise must be done under close supervision of a trainer. The number of sets depend on the fitness level and experience of a person," informs Mehta.
Power clean
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s Opinion: "Usually, we do not recommend this exercise to those above 50. The chances of jerking their shoulders and getting injuries are very high in this exercise," reminds Mehta.
Upper Body Exercises
After successful completion of all the three powerful lifts — Sumo dead lift, Thruster and Power clean — Penn would focus on at least one body part with these isolation station-based exercises for four sets of ten repetitions each for a muscular upper body.
Shoulders
>> Military press: This builds strong front and rear deltoids and works the core throughout.
>> Reverse fly: This helps balance and strengthen the often overlooked and under-stimulated rear deltoids.
Chest
>> Incline dumbbell fly: This helps develop your upper pecs and gives the chest a fuller, muscular look.
>> Dip: This works the triceps and front deltoids.
>> Press-up: The classic press-up is amazing for chest and triceps development.
Triceps
>> Cable pull-down: Aims for full flexion and extension of the upper arm.
>> Half dip: This exercise targets the triceps.
Biceps
>> Standing cable curl: The classic standing bicep curl helps to achieve fuller arms.
>> Preacher curl: This helps hammer the biceps to the limit.
. back injury and now a house move. Hoping to get back into it soon, probably next week.
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