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If you are a man over 40, this video is for you! I am going to give 9 exercises every man over 40 needs in his program. There are going to be a lot of compound movements because those are bigger bang for your buck exercises. No dumbbells will be used, try to use dumbbells, resistance bands, and bodyweight for these exercises. Let’s get started with these 9 amazing exercises that you need in your workout programs to build muscle and get ripped.
Exercise #1: BULGARIAN SPLIT SQUAT. If you are working legs, it is good to start the workout with a squat variation. It does not always have to be a back squat. You can use a bench or a table, and put one foot back on the table. You can use bodyweight or dumbbells. Make sure to have your foot back far enough where you keep your knee behind your toes. Aim for 10-12 reps on both sides.
Exercise #2: DUMBBELL BENCH PRESS. I want you to use a 30 degree bench, not a flat bench. If you can’t do 30 degrees, I recommend a flat bench over using a 45 degree bench because that would be harder on your shoulders. Bring the dumbbells out wide to get a deep stretch, and push up towards the middle.
Exercise #3: NEUTRAL GRIP PULL UPS. Always focus on improving. If you can only do 1 at a time right now, that is okay. Try to improve to 3 and 4 in the next few weeks, always working to do more as you do it. Some machines at the gym also allow you to offset your bodyweight, so that can help you build your strength to do more pullups as well. Control the movement on the way down, don’t just lower yourself.
Exercise #4: SHOULDER MOBILITY COMPLEX (BANDED PULL APARTS). Use a band, have your arms at shoulder height, and pull each end of the band to the side. You want to do about 15 reps, if you need to increase the resistance then shorten the grip. Go right into the next exercise after this. SHOULDER MOBILITY COMPLEX (SHOULDER DISLOCATES). You are going to do an overhand grip on the band. Pull the band over your head down to your lower back then bring the band back over to the front. Again, do 15 reps of this movement.
Exercise #5: DUMBBELL RDL’S. If you do these incorrectly, you put more stress on your lower back than you do your hamstrings. You want to make sure that you are hinging at the hips, not just bending over with your lower back. As you bend down, your butt should be going back. You are going to slide the dumbbells down your legs.
Exercise #6: DUMBBELL SHOULDER PRESS. Use a neutral grip where your palms are facing each other, which will put less stress on your shoulder joints. Keep your core tight throughout the whole movement, to avoid putting stress on your lower back.
Exercise #7: TRICEP PUSHDOWN with the rope. If you use a straight bar, it puts your wrists and elbows in an uncomfortable position. By using the rope, it allows for a more natural movement. When you get to the bottom of the movement, pull the rope apart. Also, keep your elbows close to your sides for the whole range of motion.
Exercise #8: ACROSS BODY BICEP CURLS. Instead of the dumbbells being on the side of your body, you are going to be bringing them across your body. When you come across, bring your pinky up high to get a good contraction on the bicep.
Exercise #9: DUMBBELL BACK ROW. Do a hip hinge again to protect your lower back, have your chest out and shoulders back then drive the dumbbell up at the elbows.
Alright guys, that wraps up this video tutorial with 9 exercises every man over 40 needs in his program. Make sure to subscribe to our channel for more videos on how to build muscle and get ripped this new year.
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