Скачать или смотреть How To Build Muscle Over 40! Full Workout!

If you’re over 40 aiming to build muscle, a well-rounded approach is essential. As we age, our bodies undergo various changes, including a decline in muscle mass and a decrease in certain hormone levels. To effectively build muscle and maintain overall health, it’s important to stay consistent, prioritizing resistance training, full range of motion, and overall daily movement. Build joint health and gain strength with this killer workout!

CHAPTER 1 - Warmup (00:30)
CHAPTER 2 - Cyclist or Heels Elevated Front Squats (01:02)
CHAPTER 3 - Single Arm Tripod Row (02:23)
Nija Creami Transparent Labs Ad (04:32)
CHAPTER 4 - Strength Balance (05:41)
CHAPTER 5 - Snatch Grip RDL (06:43)
CHAPTER 6 - Low Incline DB Bench Press (07:40)
CHAPTER 7 - Core Finsher (09:00)
CHAPTER 8 - Leg Raise Complex (09:23)
Concluding (10:34)

3 Rounds
Bike 60sec
Box Step Downs 5/leg
Face Pulls (band or cable)
+
A. Cyclist or Heels Elevated Front Squats

Every 3:00 x 3 Working Sets
Warmup Set 1: 10 reps @ 21X1 - Easy Effort
Warmup Set 2: 10 reps @ 21X1 - Moderate Effort
Working Set 1: 10 reps @ 21X1 - RPE 8
Working Set 2: 8 reps @ 21X1 - RPE 8
Working Set 3: Subtract 10-15% of the weight from Set 3 and perform a max rep set @ 20X0 (No Pauses) - RPE 10 (form failure)
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B. Single Arm Tripod Row
Every 75sec x 8 sets (4/arm)
1st - Right Arm x 8-10reps
2nd - Left Arm x 8-10reps
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C1. Snatch Grip RDL @ 31X0
rest 60sec
C2. Low Incline DB Bench Press @ 31X0

rest 60sec
Warm Up Set - 8-10
Set 1 - 8-10 @ 8/10/RPE
Set 2 - 8-10 Same Weight
Set 3 - 8-10 Same Weight

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Core
Leg Raise Complex
Cross-body leg raise 5/side
Traditional leg raise 5-8reps
Isometric tucked l sit 10-20seconds
rest 60-90sec x 3 sets

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