Ultimate workout plan for over 40 males


You’ve come to the right spot if you’re looking for a workout plan for over 40 males In today’s post, we’ll go over a simple and effective routine you can use to build muscle, get stronger, and improve your fitness. The best part is that the routine works great even if you’re on a tight schedule. But first:

How Should Your Training Change After Reaching 40?

Turning 40, 50, or even 60 doesn’t mean you’ve missed the window of opportunity for getting fit. Many people discover fitness later in life and still manage to lose fat, build muscle, and transform how they look. 

Still, your approach needs to adjust as you get older simply because your capacity to do work and respond positively (make progress) decreases. A 20-year-old guy will get away with a lot more training and gym mistakes without risking overtraining or injuries than a 45-year-old man. 

The most important thing you need to do is adjust your overall training volume and avoid doing too much, as that can lead to recovery issues and loss of progress.

Over 40 Workout Plan Male 

The first workout routine for males over 40 is one you can perform at a gym or at home, so long as you have some of the essential equipment. We’ll also go over a home edition version of the plan if you prefer to train at home but don’t have any equipment. 

Day 1:

Flat dumbbell bench press – 3 sets of 6 to 10 reps

Seated dumbbell shoulder press – 3 sets of 10 to 12 reps

Dumbbell tricep kickback – 2-3 sets of 12 to 15 reps

Lying dumbbell chest flyes – 2-3 sets of 12 to 15 reps

Lateral dumbbell raises – 2-3 sets of 15 to 20 reps

Day 2: 

Inverted row – 3 sets of 5 to 15 reps

Bent-over barbell row – 3 sets of 8 to 12 reps

Cable lat pulldown – 2-3 sets of 12 to 15 reps

Standing dumbbell hammer curl – 2-3 sets of 10 to 15 reps

Concentration curl – 2-3 sets of 12 to 20 reps

Rope cable face pulls – 2-3 sets of 15 to 25 reps

Day 3: 

Barbell back squat – 2-3 sets of 8 to 10 reps

Dumbbell Romanian deadlift – 2-3 sets of 10 to 12 reps

Alternating dumbbell lunges – 2-3 sets of 8 to 10 reps (per leg)

Glute bridge – 2-3 sets of 10 to 15 reps

Standing unilateral calf raises – 2-3 sets of 10 to 20 reps (per leg)

Over 40 Workout Plan Male (At Home Edition)

workout plan for over 40 males

The following is a similar routine to the one above but with some tweaks that make it suitable for home training, even if you have little to no equipment:

Day 1: 

Push-ups – 3 sets of 5 to 20 reps

Pike push-ups – 3 sets of 5 to 15 reps

Chair triceps kickback – 3 sets of 5 to 15 reps

Lateral dumbbell raises – 2-3 sets of 15 to 20 reps

Day 2: 

Inverted row – 3 sets of 5 to 15 reps

Bent-over dumbbell row – 3 sets of 10 to 20 reps

Band lat pulldown – 2-3 sets of 12 to 30 reps

Standing dumbbell hammer curl – 2-3 sets of 10 to 15 reps

Concentration curl – 2-3 sets of 12 to 20 reps

Band cable face pulls – 2-3 sets of 15 to 25 reps

Day 3: 

Bulgarian split squat – 2-3 sets of 5 to 20 reps (per leg)

Glute bridge and curl – 2-3 sets of 5 to 15 reps

Bodyweight jump squats – 2-3 sets of 10 to 25 reps

Standing unilateral calf raises – 2-3 sets of 10 to 20 reps (per leg)

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