Upper-body conditioning kicks off Chakoian's top-recommended workout for men to stay fit after 50. This includes shoulder presses to build up your anterior shoulder strength.
Bicep curls build anterior biceps. Stand tall with a dumbbell in each hand. Relax shoulders and engage abs. Curl the weights toward your shoulders with bent elbows. Lower them slowly.
Tricep kickbacks start with one leg and hand on a bench and a weight in the other. Bend the free weight arm 90 degrees. Bring the weight behind you to your buttocks using your core. Control the dumbbell to its original position.
Chest pushes will build pecs. Lay flat on a gym bench with a dumbbell in each hand to start. Palms and forearms should face forward and upper arms parallel to the floor. When you're ready, press the weights until your arms are stretched. Reduce them slowly.
Squats develop lower quads and buttocks for function movement. Start with your feet slightly outside hip-width and a dumbbell in each hand. Squat with a straight back. Lower to parallel. Press both feet to stand up.
The deadlift strengthens your hamstrings. Feel free to use either dumbbells or a deadlift bar for this exercise.
Start your pushups in a high plank on the balls of your feet with your wrists below your shoulders. Straighten out. Bending both elbows, drop your chest to the floor. Hold your core tight. Regain a high plank.
To finish this workout, Chakoian recommends straight-arm and forearm planks. Planks include forming a straight line, coming up to the balls of your feet, tightening your core, and keeping your lower back straight. The straight-arm plank has your hands on the ground with your wrists aligned with your shoulders, whereas the forearm plank has your forearms.