Avoiding injuries in your workouts should be your highest priority. You get just one body to use for your entire life's journey. Always treat your body with the respect it deserves. When you make a habit of doing so, your body will return the favour.
The importance of warming up your muscles and joints thoroughly before attempting any heavy lifting can never be over-emphasised. Some light stretching movements or gentle cardio to start is always a wise idea.
Then progress with very low weights and high reps(15 to 20) for your first set. As you age (40+) the use of 2 to 3 warm-up sets is a very good way to go. As you should always do, concentrate on very good form in these warm-up sets.
A good way to go, as I do, is the use of descending reps for your first exercise. Remember, nothing will stop you getting that body you have always wanted faster than getting an injury will.
Always warm-up thoroughly first.
Back workout.
T Bar Row.
47.5 kg (104.7 lb) x 17 reps (20)
57.5 kg (126.8 lb) x 14 reps (15)
60.0 kg (132.3 lb) x 10 reps (12)
65.0 kg (143.3 lb) x 9 reps (10)
72.5 kg (159.8 lb) x 7 reps (8)
77.5 kg (170.9 lb) x 6 reps (6) *
Wide Grip Chins.
Freehand x 1 rep (max)
Straight Leg Deadlift.
35.0 kg (77.2 lb) x 10 reps (10) *
T Bar Row.
40.0 kg (88.2 lb) x 17 reps (20)
Next time - Part 2 and triceps.
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