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 Press2 Sets* / 6-12 Reps
Incline Bench Press2 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 Curl2 Sets* / 8-12 Reps
Dumbbell Preacher Curl2 Sets / 8-12 Reps
Concentration Curl2 Sets / 8-12 Reps
Preacher Curl Machine2 Sets / 8-12 Reps
Lying Abdominal Crunch Machine2 Sets / 20-25 Reps
Decline Bench Sit-Up2 Sets / 10-12 Reps
Seated Abdominal Crunch Machine2 Sets / 10-15 Reps
Hanging Leg Raises2 Sets / 8-12 Reps
Standing Side Bends3 Sets / 10-15 Reps
Stationary Bicycle   20 Minutes

Day 2:

Squat2 Sets* / 8-12 Reps
Front Squat2 Sets / 8-12 Reps
Hack Squat Machine2 Sets / 8-12 Reps
Leg Press Machine2 Sets / 8-12 Reps
Leg Extension Machine2 Sets / 8-12 Reps
Lying Leg Curl2 Sets* / 10-15 Reps
Seated Leg Curl2 Sets / 8-12 Reps
Seated Calf Raise

2 Sets / 10-15 Reps

Standing Calf Raise

2 Sets /10-15 Reps

Shoulder Press Machine2 Sets* / 8-12 Reps
Upright Row2 Sets / 8-12 Reps
Lateral Raise2 Sets / 8-12 Reps
Front Raise2 Sets / 8-12 Reps
Seated Dumbbell Wrist Curl3 Sets* / 10-15 Reps

Day 3:

Lat Pull-Down Machine2 Sets* / 8-12 Reps
Wide Grip Pull-Ups2 Sets / 4-12 Reps
Seated Row Machine2 Sets / 8-12 Reps
Cable Row2 Sets / 8-12 Reps
Back Hyperextension2 Sets / 10-15 Reps
Lying Tricep Extension2 Sets* / 8-12 Reps
Tricep Pushdown2 Sets / 8-12 Reps
Seated Dumbbell Tricep Extension2 Sets / 8-12 Reps
Seated Tricep Extension Machine2 Sets / 8-12 Reps
Lying Abdominal Crunch Machine2 Sets / 20-25 Reps
Decline Bench Sit-Up2 Sets / 10-12 Reps
Seated Abdominal Crunch Machine2 Sets / 10-12 Reps
Hanging Leg Raises2 Sets / 8-12 Reps
Standing Side Bends3 Sets / 10-15 Reps
Elliptical Trainer20 Minutes
*Does not include warm-up set.

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