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Men after 40 training with upper body and lower body partitions



As you grow older, the way you approach life changes.

You have more wisdom than you did when you were a young man, all your years of experience – but in some environments, like the gym, you will do that. You need to adjust your behavior to keep up with the changes that are taking place to surrender with your body in old age. Therefore, men over the age of 40 should adopt a slightly different approach to fitness than their younger peers, with a focus on careful, calculated programming.

The Book of Men's Health Muscle After 40 gives you the smart, measured plan you need for your training as an older man.

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The Now A 12-week fitness guide will not give you any disability training sessions with instructions to play it safe – the plan is to get the best out of yourself recover within the power of your body. Muscle After 40 is divided into three distinct phases, each lasting three weeks, during which you train three times.

This is Phase 2, Week 1. Check Phase 1, Wee k 1 here.

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Some exercises are unfamiliar Embrace the novelty and do not practice dru Take care of yourself to achieve certain performance standards others should master the form before you become aggressive with the stress.

Weight Selection

Most movements are now combined in antagonistic pairings – two exercises that work against muscles – for example, biceps and triceps. or chest and back. You will do the exercises in each pair as alternate sets – one set of A1, rest, one set of A2, rest, etc., until you have completed all the prescribed sets for that particular pair. Then switch to B1 and B2 and complete the sentences in this pair, etc.

You will use only the sets across method for the A1 exercise in each workout. Remember the difference: For sets between sets, use the same weight for each set and increase it only if you reach the maximum number of repetitions in each set. In most sentences repetitions remain in the tank. Increase the weight of the other exercises if you can exceed the rep range for 2 or 3 reps.

Rest

With the antagonist pairings you can start the second exercise whenever you are ready. However, this should not be the case Immediately after dropping the weights from your first exercise. You should do the first exercise with enough effort to take at least a few seconds to breathe.

The Workout

Week 1, Day 1

A1. One arm shoulder press with dumbbell standing with neutral handle


A2. Lat Pulldown


B1. Dumbbell bench press with neutral handle


B2. Dumbbell single arm series


C. Lateral elevation


D1. Hammer Curl


D2. Dumbbell Overhead Triceps Extension


Week 1, Day 2

A. Barbell Front Squat


B1. Dumbbell Split Squat


B2. Lying leg Curl


C1. Off-wheel rollout


C2. Standing Calf Raise


Week 1, Day 3

A1. Dumbbell Incline Bench Press

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A2. Dumbbell Incline Chest Supported Series [19659024] B. Semi Kneeling One Arm Angled Press


C1 Dumbbell One Arm Inclined Laterally [D2Extension


Week 1, Day 4

A1. Rack deadlift


A2 Dumbbell Reverse Lung

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] B. Leg Press


C1. Seated calf position


C2. Bank knee



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