Free personalized workout plan

Full Body Workout Routine for Men over 40

By Myworkouts

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength
Equipment
Bodyweight, Barbell, Squat Rack, Pull up bar, 1 x Dumbbell, Flat Bench, 2 x Dumbbell
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description


Quads, Lats, Back (Upper), Shoulders, Back (Lower), Hamstrings

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Bodyweight Squat
3-4 sets, 15 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat
3-4 sets, 8-12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3-5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Time between exercises: 60s
Show Alternative Exercises

Quads, Lats, Back (Upper), Shoulders, Back (Lower), Hamstrings

Scroll to top

Bodyweight Squat
3-4 sets, 15 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat
3-4 sets, 8-12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3-5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Time between exercises: 60s
Show Alternative Exercises

Quads, Lats, Back (Upper), Shoulders, Back (Lower), Hamstrings

Scroll to top

Bodyweight Squat
3-4 sets, 15 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat
3-4 sets, 8-12 reps, (rest 60s)
You can do dumbbell squats too sometimes or if you do not have access . to barbells.
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3-5 sets, AMAP reps, (rest 60s)
If you cannot do pull up, use lat pull down instead for 10-12 reps per set.
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-10 reps, (rest 60s)
You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes.
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift
2 sets, 12 reps, (rest 60s)
Keep your back straight and core tight.
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:55:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:55:01 GMT+0000 (Coordinated Universal Time)

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