Date: 2021-05-15 15:30:29
At Home Muscle Building Workout For Men Over 50…https://www.liveanabolic.com
Guys over 50…are you looking for a workout that you can do at home to build more muscle? Good news, I have an at home muscle building workout for men over 50, so stick around as we get started. We are going to hit a bunch of different muscles, and all you need is a resistance band and a couple light dumbbells. There are going to be 2 different circuits in this workout, and you are going to want to aim for 3 rounds. If you are a beginner just starting out, it is okay to just do one round. The goal should be to improve as you do this and aim for more circuits as you go. Let’s get started with the exercises in this at home muscle building workout for men over 50.
Exercise #1: BODYWEIGHT SQUATS. Do the best to keep an upright torso in this exercise. Everyone is built differently, but do the best you can to keep your back straight. Also, hinge at the hips then go down. Do not break at the knees first when doing squats. Aim for 12-15 reps when doing this exercise in this circuit.
Exercise #2: GLUTE BRIDGE. Keep your heels as close to your butt as you can, and keep your hands across your body. You are pushing your glutes as high as you can, and squeeze them at the top for a few seconds. You are going to feel this in your glutes and your hamstrings. Again, aim for 12-15 reps in this exercise.
Exercise #3: BODYWEIGHT PUSH-UP. You want your hands a little wider than shoulder width, and fan your hands outward to avoid stress on your elbows and shoulders. Avoid dipping your hips, and lead with your chest going down to the floor. If you are a beginner, it is okay to do knee push-ups. Aim for 12-15 reps here as well.
Exercise #4: UNILATERAL BACK ROW. Use a low anchor point with the resistance band, and do this standing. As you pull back using the elbow as the driver, hold the contraction at the top of the movement to feel it in your lats. I want you to do 12-15 reps on each side. You can also do this seated, it just will work your back on a different angle.
That first circuit focused more on the big muscle groups, like your back, legs, and chest. I want you to do 2-3 rounds of this circuit, before going into the next mini circuit. I call it the sleeves circuit, where you work your arms and shoulders. Let’s get started with this mini circuit.
Exercise #1: OVERHEAD SHOULDER PRESS. Use a set of light dumbbells, and you can do this standing or sitting. Push the dumbbells straight up above your head, and explode on the way up. Aim for 12-15 reps for this exercise.
Exercise #2: DUMBBELL HAMMER CURL. Flex your biceps on the way up, and control the weight on the way down. Don’t just drop the dumbbells on the way down. Make sure to keep your chest forward and your shoulders back. Do 12-15 reps of this exercise.
Exercise #3: OVERHEAD TRICEP EXTENSIONS. Try to keep your elbows pointed forward if you can. Pull the dumbbells up over your head using your triceps, and again aim for 12-15 reps.
I want you to do 2-3 rounds of this mini circuit that works on your arms and shoulders. This is going to be a great workout for you to do at home to build muscle.
I hope you enjoyed this video with an at home muscle building workout for men over 50. Make sure to subscribe to our channel for more videos on how to build muscle and get ripped at home.
More Resistance Training Programs: