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Full Body Workout Routine for Men over 40
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
| 2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
| 3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
| 4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press) ▶ | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
6. Dumbbell Deadlift ▶ | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
| 2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
| 3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
| 4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
| 5. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
| 6. Dumbbell Deadlift▶ | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
| 2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
| 3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
| 4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
| 5. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
| 6. Dumbbell Deadlift▶ | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
Date Created: 12/6/18, 12:25 PM
Last Updated: 9/12/20, 9:35 PM
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