A 40-minute routine for guys over 40 to build muscle, lose weight, and prevent injuries.
Bookmark this for your next gym day:
Bookmark this for your next gym day:
1) Prone I's, Y's, T's
These are foundational movements for building shoulder strength and stability.
The key is pausing at the top of each movement.
Use these to warm up and you’ll experience less pain with overhead movements.
These are foundational movements for building shoulder strength and stability.
The key is pausing at the top of each movement.
Use these to warm up and you’ll experience less pain with overhead movements.
2) Glute Bridge
Bridges activate the glutes and prevent low back pain from sitting.
Instead of wasting your time warming up, doing some core work is efficient and productive.
Progress to single leg bridges as they get easier.
Bridges activate the glutes and prevent low back pain from sitting.
Instead of wasting your time warming up, doing some core work is efficient and productive.
Progress to single leg bridges as they get easier.
3) Planks
If you save your core work for the end you are more likely to skip it.
But a strong core is important for aesthetics, performance and injury prevention.
And planks are the best exercise for stabilizing the spine. Keep the hips in line with the shoulders and feet.
If you save your core work for the end you are more likely to skip it.
But a strong core is important for aesthetics, performance and injury prevention.
And planks are the best exercise for stabilizing the spine. Keep the hips in line with the shoulders and feet.
4) Sit to stand
Sit down slowly, aim your butt toward a chair behind you.
Use a dumbbell or vest to add resistance if bodyweight is easy.
This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.
Sit down slowly, aim your butt toward a chair behind you.
Use a dumbbell or vest to add resistance if bodyweight is easy.
This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.
5) Seated Row
Easy movement to hit the biggest muscles of the back.
Don't turn this into a biceps curl. Drive the elbows back rather than bending the elbow.
Keep your chest on the pad, fully extend your arms and round your back to get the extra stretch (I am too tall).
Easy movement to hit the biggest muscles of the back.
Don't turn this into a biceps curl. Drive the elbows back rather than bending the elbow.
Keep your chest on the pad, fully extend your arms and round your back to get the extra stretch (I am too tall).
6) Incline Dumbbell Bench
Dumbbells allow greater range and freedom of motion which is important for those struggling with shoulder pain.
The incline bench targets the 3 areas of the chest better than a flat bench.
Control the weight and build chest, shoulder and triceps.
Dumbbells allow greater range and freedom of motion which is important for those struggling with shoulder pain.
The incline bench targets the 3 areas of the chest better than a flat bench.
Control the weight and build chest, shoulder and triceps.
7) Dumbbell RDL
This targets the posterior chain.
A strong set of hamstrings, glutes and lumbar muscles prevent back pain and create a stronger physique with less stress on the spine.
Shoot your hips back as you hinge at the hips and maintain a slight knee bend.
This targets the posterior chain.
A strong set of hamstrings, glutes and lumbar muscles prevent back pain and create a stronger physique with less stress on the spine.
Shoot your hips back as you hinge at the hips and maintain a slight knee bend.
8) Incline Bench Dumbbell Curl
This exercise is great for both hitting the biceps and also strengthening the tendon responsible for the majority of anterior shoulder pain.
Plus every guy wants bigger biceps!
Control the weight and enjoy the stretch.
This exercise is great for both hitting the biceps and also strengthening the tendon responsible for the majority of anterior shoulder pain.
Plus every guy wants bigger biceps!
Control the weight and enjoy the stretch.
9) Seated Leg Press
The leg press allows you to control heavier loads through a full range of motion.
This helps improve lower body strength without flaring up the knees or back.
Lower the weight slowly and focus on getting full depth before adding weight.
The leg press allows you to control heavier loads through a full range of motion.
This helps improve lower body strength without flaring up the knees or back.
Lower the weight slowly and focus on getting full depth before adding weight.
A-40 minute routine for guys over 40:
• Planks
• Leg press
• Sit to stand
• Seated row
• Glute bridge
• Dumbell RDL
• Prone I's, Y's, T's
• Incline DB curls
• Incline bench press
• Planks
• Leg press
• Sit to stand
• Seated row
• Glute bridge
• Dumbell RDL
• Prone I's, Y's, T's
• Incline DB curls
• Incline bench press
Thanks for taking the time to read this thread!
My brother @chrisboettcher9 and I have helped hundreds of men transform their lives through health and habits.
If you are ready to make a change in your life, grab our free guide:
go.brother2brotheru.com/ultimate-healt…
My brother @chrisboettcher9 and I have helped hundreds of men transform their lives through health and habits.
If you are ready to make a change in your life, grab our free guide:
go.brother2brotheru.com/ultimate-healt…
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