Ultimate Workout Routine for Men Over 40
The Ultra Fitness Club Workout Routines are customized for different experience, age, gender. and fitness goals. You can modify any routine to accommodate your specific needs. For example, a beginner could perform three chest exercises and work up to five.
The following routine has been customized for men over the age of 40. The main reason is it focuses on building and strengthening the upper chest. Men over the age of 40 tend to get saggy man tits when performing flat and decline press exercises.
Day 1:
| Incline Dumbbell Press | 2 Sets* / 6-12 Reps |
| Incline Bench Press | 2 Sets / 6-12 Reps |
| Fly Machine (Set Seat Low) | 2 Sets / 8-12 Reps |
| Cable Chest Fly (Low Pulley) | 2 Sets / 8-12 Reps |
| Incline Push-Up (Feet Elevated) | 2 Sets / 10-25 Reps |
| Standing Barbell Curl | 2 Sets* / 8-12 Reps |
| Dumbbell Preacher Curl | 2 Sets / 8-12 Reps |
| Concentration Curl | 2 Sets / 8-12 Reps |
| Preacher Curl Machine | 2 Sets / 8-12 Reps |
| Lying Abdominal Crunch Machine | 2 Sets / 20-25 Reps |
| Decline Bench Sit-Up | 2 Sets / 10-12 Reps |
| Seated Abdominal Crunch Machine | 2 Sets / 10-15 Reps |
| Hanging Leg Raises | 2 Sets / 8-12 Reps |
| Standing Side Bends | 3 Sets / 10-15 Reps |
| Stationary Bicycle | 20 Minutes |
Day 2:
| Squat | 2 Sets* / 8-12 Reps |
| Front Squat | 2 Sets / 8-12 Reps |
| Hack Squat Machine | 2 Sets / 8-12 Reps |
| Leg Press Machine | 2 Sets / 8-12 Reps |
| Leg Extension Machine | 2 Sets / 8-12 Reps |
| Lying Leg Curl | 2 Sets* / 10-15 Reps |
| Seated Leg Curl | 2 Sets / 8-12 Reps |
| Seated Calf Raise | 2 Sets / 10-15 Reps |
| Standing Calf Raise | 2 Sets /10-15 Reps |
| Shoulder Press Machine | 2 Sets* / 8-12 Reps |
| Upright Row | 2 Sets / 8-12 Reps |
| Lateral Raise | 2 Sets / 8-12 Reps |
| Front Raise | 2 Sets / 8-12 Reps |
| Seated Dumbbell Wrist Curl | 3 Sets* / 10-15 Reps |
Day 3:
| Lat Pull-Down Machine | 2 Sets* / 8-12 Reps |
| Wide Grip Pull-Ups | 2 Sets / 4-12 Reps |
| Seated Row Machine | 2 Sets / 8-12 Reps |
| Cable Row | 2 Sets / 8-12 Reps |
| Back Hyperextension | 2 Sets / 10-15 Reps |
| Lying Tricep Extension | 2 Sets* / 8-12 Reps |
| Tricep Pushdown | 2 Sets / 8-12 Reps |
| Seated Dumbbell Tricep Extension | 2 Sets / 8-12 Reps |
| Seated Tricep Extension Machine | 2 Sets / 8-12 Reps |
| Lying Abdominal Crunch Machine | 2 Sets / 20-25 Reps |
| Decline Bench Sit-Up | 2 Sets / 10-12 Reps |
| Seated Abdominal Crunch Machine | 2 Sets / 10-12 Reps |
| Hanging Leg Raises | 2 Sets / 8-12 Reps |
| Standing Side Bends | 3 Sets / 10-15 Reps |
| Elliptical Trainer | 20 Minutes |
*Does not include warm-up set.
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