The ONLY Workout Men Over 40 Need for Muscle Growth
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Date: 2025-05-10
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Comments and reviews: 5
buckeye4ever419
5 decades in the gym. My routine:
Monday-Thursday: Total of 16 sets per body part.
Biceps- seated machine curl 4x 10-12, Tues preachers, Wed incline db curl, Thurs cable curls
Triceps- seated trip dip machine 4x10-12, Tues machine tri ext, Wed cable pushdown, Thurs rope pushdown
Shoulders- seated machine press 4x10-12, Tues db press, Wed, db side laterals, Thurs cable side laterals.
Chest- seated bench press machine 4x10-12, Tues machine fly, Wed incline press, Thurs cable crossovers
Back- seated machine rows 4x10-12, Tues pulldown, Wed straight arm cable pulls, Thurs machine asst pullups
Legs- seated leg curl 4x10-12 Mon-Thurs
Legs- leg extensions 4x10-12, Tues Leg press, Wed machine press, Thurs Bulgarian split squats
Calves- Standing toe raises 4x10-12, Tues seated, Wed standing, Thurs seated
Abs- Cable crunches 4x10-12, Tues machine crunch, Wed hanging leg raises, Thurs roman chair situps.
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5 decades in the gym. My routine:
Monday-Thursday: Total of 16 sets per body part.
Biceps- seated machine curl 4x 10-12, Tues preachers, Wed incline db curl, Thurs cable curls
Triceps- seated trip dip machine 4x10-12, Tues machine tri ext, Wed cable pushdown, Thurs rope pushdown
Shoulders- seated machine press 4x10-12, Tues db press, Wed, db side laterals, Thurs cable side laterals.
Chest- seated bench press machine 4x10-12, Tues machine fly, Wed incline press, Thurs cable crossovers
Back- seated machine rows 4x10-12, Tues pulldown, Wed straight arm cable pulls, Thurs machine asst pullups
Legs- seated leg curl 4x10-12 Mon-Thurs
Legs- leg extensions 4x10-12, Tues Leg press, Wed machine press, Thurs Bulgarian split squats
Calves- Standing toe raises 4x10-12, Tues seated, Wed standing, Thurs seated
Abs- Cable crunches 4x10-12, Tues machine crunch, Wed hanging leg raises, Thurs roman chair situps.
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Snerdles
I'm still doing a strange custom split where I do lower/upper on the weekends, full body Wednesday exluding whatever my focus group is and then my focus group get their own session on Tuesday and Thursday.
So for the last little while it was starting Saturday: lower, upper, rest, chest, full except chest, chest, rest.
I do it this way mostly due to schedules but it's easy to shift around when my schedule changes.
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I'm still doing a strange custom split where I do lower/upper on the weekends, full body Wednesday exluding whatever my focus group is and then my focus group get their own session on Tuesday and Thursday.
So for the last little while it was starting Saturday: lower, upper, rest, chest, full except chest, chest, rest.
I do it this way mostly due to schedules but it's easy to shift around when my schedule changes.
reply
GregSB1
I saw significant progress this year alternating anterior/posterior workouts each week, similar to this. I had not developed a plan to utilize the strength/hypertrophy principles. Thanks
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I saw significant progress this year alternating anterior/posterior workouts each week, similar to this. I had not developed a plan to utilize the strength/hypertrophy principles. Thanks
reply
joe80ss
More Frequency Hmmm, I've been there done that, not for me. Rather do what I've been doing just under a year HIT training like dorian, like Mentzer plenty of rest days.
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More Frequency Hmmm, I've been there done that, not for me. Rather do what I've been doing just under a year HIT training like dorian, like Mentzer plenty of rest days.
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_mysilentblue2227
Wow dude this information is fantastic. I'll definitely be swapping up my 4 day push pull, to heavy low reps then lighter high reps.
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Wow dude this information is fantastic. I'll definitely be swapping up my 4 day push pull, to heavy low reps then lighter high reps.
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