Rick’s Workout Plan

Training philosophy: machines + cables, minimal free weight. EMG research shows comparable muscle activation between machine and free weight exercises when effort is equated. Machines eliminate spotter requirements, reduce injury risk for solo training at 60, and provide controlled movement paths. Exceptions: bar-only stiff leg dead lift (low load, slow tempo) and 4kg lateral raises (negligible risk).
Monday Back + Arms
Lat Pulldown
Seated Row
Lower Back
Assisted Chin-Up
Underhand grip — bicep emphasis
EMG analysis of pull-up variations confirms underhand grip shifts activation toward biceps. Overhand (Thursday) emphasizes lats/traps. Both worth keeping on separate days.
Triceps Station
Arms grouped after all back work. ACSM 2009 position stand: multi-joint exercises before single-joint for optimal neural drive and training adaptations.
Reverse Curl
Cable — forearm/brachioradialis
Bicep Curl
Finishers
Hip Abduction
Bone density priority — femoral neck T-score -1.2
MWF schedule (3x/week). Network meta-analysis: 3x/week shows statistically superior femoral neck BMD vs 2x/week. Hip abductors generate highest lateral strain at femoral neck. LIFTMOR trial (Watson et al., 2018, J Bone Miner Res) is the landmark RCT.
Hip Adduction
Booty Machine
Captain’s Chair
Bent knee raises — progress to straight leg
Abs 3x/week (MWF). Research: 2–3x/week optimal; daily training counterproductive. Captain’s Chair + Crunch are complementary — upper vs lower/oblique emphasis. Straight leg is a load progression, not a different exercise.
Abdominal Crunch
Tuesday Legs
Leg Press
Stiff Leg Dead Lift
Bar only — slow, controlled
Compound movement positioned 2nd. ACSM position stand: compound exercises early in session when neural drive is highest for maximum force production. Force through the posterior chain is what stimulates bone remodeling.
Leg Extension
Seated Leg Curl
Seated only — superior for hamstring hypertrophy
MRI study: seated leg curl produces 14% hamstring hypertrophy vs 9% for prone variation. No prone leg curl needed.
Calves
Light, eccentric-focused — 3 sec down (Achilles)
Wednesday Chest + Shoulders + Arms
Vertical Chest Press
Replaces bench press. EMG research shows comparable pectoral activation between machine chest press and barbell bench press when effort is equated. Eliminates spotter requirement. Superior safety profile for solo training at 60. Smith machine available at gym as optional alternative if desired, but not necessary — no gap in the plan.
Shoulder Press
Fly / Rear Delt
Triceps Station
Reverse Curl
Cable — forearm/brachioradialis
Lateral Raise
Once per week — sufficient frequency
4kg dumbbells — minimal injury risk. Cable version available as alternative. Research supports 1x/week as sufficient for lateral delts when shoulder press already provides primary stimulus.
Finishers
Hip Abduction
Bone density priority — femoral neck T-score -1.2
MWF schedule. Not a leg exercise — bone density protocol. No physiological conflict with upper body days. 48-hour spacing between sessions. Biomechanical ranking study: bone remodeling responds to loading frequency over weeks/months, distinct from muscle recovery timescale.
Hip Adduction
Booty Machine
Captain’s Chair
Bent knee raises — progress to straight leg
Abdominal Crunch
Thursday Back + Arms
High Row
Lat Pulldown
Seated Row
Lower Back
Assisted Pull-Up
Overhand grip — lat/trap emphasis
Overhand Thursday, underhand Monday. EMG analysis confirms different activation patterns. 1x/week each is sufficient given supporting back volume from rows and pulldowns.
Reverse Curl
Cable — forearm/brachioradialis
Bicep Curl
Friday Legs
Leg Press
Stiff Leg Dead Lift
Bar only — slow, controlled
Position 2 after leg press. Biomechanical ranking study (PLOS ONE): hip extensors generate the highest tensile and compressive strains at femoral neck — this exercise directly serves bone density goals.
Leg Extension
Seated Leg Curl
Seated only — superior for hamstring hypertrophy
Calves
Light, eccentric-focused — 3 sec down (Achilles)
Finishers
Hip Abduction
Bone density priority — femoral neck T-score -1.2
Hip Adduction
Booty Machine
Captain’s Chair
Bent knee raises — progress to straight leg
Abdominal Crunch