Building muscles can be a challenging thing for men over 40. As the human body ages, our ability to build and maintain our muscle mass becomes harder which is why focusing on important strengthening exercises is key. By spending each day exercising a different body part you can healthily develop your muscle mass and build your muscles with an effective workout.
Back, Bis, and Tris Day
Complete these exercises in 3 sets of 8 to 12 reps each. Take one-minute rest between sets, but no rest between the exercises.
– Bent-Over Dumbbell Row – both sides
– Bench Supported Dumbbell Tricep Kickback – both sides
– EZ Bar Curls
– EZ Bar Skull Crushers
– Cable Straight Arm Pushdown
Back Day
Do 3 sets of 8 to 12 reps of each exercise. Take a one-minute rest between sets. Do not use weights that are too heavy and lead to you losing your form.
– Barbell Deadlift
– Hammer Row Work
– T-Bar Row
– Back Extensions (Hyperextensions)
Chest Day
Repetition is key, so always do 3 sets of 15 reps for these chest exercises. Choose weights that you can use without losing your form while doing the exercises.
- Swiss Ball Dumbbell Chest Press – these exercises should be completed using a stability ball
- Single-Arm Dumbbell Incline Chest Press
- Middle Cable Chest Fly
- Deep Dips to Failure
- Stability Ball Push-Up
Leg Day
Try to complete 3 sets of 8 reps for each exercise, taking a small break of up to 15 seconds after each set.
– Barbell Full Squats
– Walking Lunges with weights
– Split Squats, both sides
Shoulder Day
Complete 3 sets of 6 reps of each exercise. You can also complete these sets with an extra rest-pause set between the exercises.
– Seated Barbell Military Press
– Dumbbell Front Raises
– Dumbbell Bent Over Rear Delt Flye
– Dumbbell Side Lateral Raise
– Arnold Press
