Скачать или смотреть Over 40? BUILD MUSCLE SMARTER with Progressive Overload 💪 Push-Pull Split for Strength & Longevity

💥 In this video, I break down my push-pull split and how I use progressive overload to build muscle WITHOUT risking injury. After 40, ego lifting is out, smart training is in! Instead of just adding more weight, I progressively increase volume (reps & sets) for muscle hypertrophy while protecting my joints.

Drop a comment below: Are you training smarter or harder after 40? Let’s talk fitness & longevity! 🚀💪

💪 Here’s My Weekly Plan (Progressive Overload Focus):

📅 Monday (Pull Day):
🔹 Back: Pullups – 3 sets, 8+ reps | Seated Cable Row – 3 sets, 15+ reps
🔹 Biceps: Cable Bar Bicep Curl – 3 sets, 12+ reps
🔹 Rear Delts: Reverse Cable Cross – 3 sets, 20+ reps
🔹 Legs: Leg Press – 3 sets, 15+ reps

📅 Tuesday (Push Day):
🔹 Chest: Incline Chest Bench Press – 3 sets, 12+ reps | Pec Deck – 3 sets, 15+ reps
🔹 Triceps: Overhead Tricep Extension – 3 sets, 12+ reps | Tricep Pushdowns – 3 sets, 12+ reps
🔹 Side Delts: Cable Cross Lateral Raise – 3 sets, 20+ reps
🔹 Calves: Standing Calf Machine – 3 sets, 15+ reps

📅 Wednesday (Pull + Legs):
🔹 Back: Pullups – 3 sets, 8+ reps | Seated Cable Row – 3 sets, 15+ reps
🔹 Biceps: Cable Bar Bicep Curl – 3 sets, 12+ reps | Incline Dumbbell Bicep Curl – 3 sets, 12+ reps
🔹 Rear Delts: Reverse Cable Cross – 3 sets, 20+ reps
🔹 Legs: Leg Extension – 3 sets, 15+ reps

📅 Thursday (Push Day - Lighter Volume):
🔹 Chest: Incline HC Bench Press – 3 sets, 12+ reps
🔹 Triceps: Overhead Tricep Extension – 3 sets, 12+ reps
🔹 Side Delts: Cable Cross Lateral Raise – 3 sets, 20+ reps
🔹 Calves: Standing Calf Machine – 3 sets, 15+ reps

📅 Friday (Pull + Hamstrings):
🔹 Back: Pullups – 3 sets, 8+ reps | Seated Cable Row – 3 sets, 15+ reps
🔹 Biceps: Cable Bar Bicep Curl – 3 sets, 12+ reps
🔹 Rear Delts: Reverse Cable Cross – 3 sets, 20+ reps
🔹 Hamstrings: Seated Leg Hamstring Curl – 3 sets, 15+ reps

📅 Saturday (Final Push Day):
🔹 Chest: Incline Chest Bench Press – 3 sets, 12+ reps | Pec Deck – 3 sets, 15+ reps
🔹 Triceps: Overhead Tricep Extension – 3 sets, 12+ reps | Tricep Pushdowns – 3 sets, 12+ reps
🔹 Side Delts: Cable Cross Lateral Raise – 3 sets, 20+ reps
🔹 Calves: Standing Calf Machine – 3 sets, 15+ reps

📅 Sunday (Rest & Recovery):
🙏 Rest/Pray – Recovery is part of the process!

📌 Why Progressive Overload Matters After 40
• Increases strength WITHOUT unnecessary joint strain 🏋️‍♂️
• Reduces injury risk while maximizing hypertrophy 🔥
• Allows for long-term gains & sustainability 💪
• Builds muscle in a way that honors the body God gave you 🙏


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