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This workout is going to be very intense, and it will help you put on some extra muscle. It is going to be a muscle building dumbbell complex for men over 40. This is going to be a circuit style workout, and I am going to take you through the first round. Choose a weight that you can do 8 reps of each exercise. If you don't have enough dumbbells at home to do that, just add more repetitions if need be to those exercises.
I want you to try and do 2-5 rounds depending on your fitness level. At the end of the day, I want you to focus on improving every time you do this workout. If you do it today and you can only do 2 rounds, that’s great! In a week or 2 from now, try to do 3 rounds then. With this said let’s get started with the exercises in this muscle building dumbbell complex for men over 40.
Exercise #1: INCLINE DB CHEST PRESS. Use slow and controlled movements. This is not a time based exercise, so focus on good form. Get a deep stretch at the bottom of the movement then contract, squeezing your chest together at the top of the movement.
Exercise #2: DUMBBELL BENT ROW. Stick your butt, hinge at the hips then lean forward. Drive your elbows up behind your back, and squeeze at the top of the movement for a couple of seconds. Do not just let the weight drop down, control the weight as you lower the dumbbells to the bottom of the movement.
Exercise #3: GOBLET SQUAT. Keep the dumbbell or kettlebell, whatever you are using, close to your chest for the entire range of motion. Squat down as deep as you can comfortably go, if you have joint issues just go down as far as you can.
Exercise #4: DUMBBELL RDL. Stick your butt out and hinge at the hips, and you are going to ride the dumbbells down your legs keeping them close to your body. Having them out away from you is going to put stress on your lower back. This exercise is going to target your hamstrings.
Exercise #5: BICEP CURLS. Keep your elbow in a fixed position, and hold the contraction for a couple seconds at the top of the movement, really squeezing your biceps. Keeping your elbows in a fixed position will help with keeping you from using momentum to bring the dumbbells up.
Exercise #6: OVERHEAD SHOULDER PRESS. You can do this exercise seated as well to help stabilize your lower back. You are going to drive the dumbbells straight up over your head.
While you rest for the next round of the circuit, I recommend you do some active recovery by working your abs. Do Russian Twists in between rounds, to rest your muscles that you worked for a bit, while also keeping your heart rate high.
Alright guys, that wraps up this video tutorial with a muscle building dumbbell complex for men over 40. Make sure to try this workout a couple times a week. Subscribe to our channel for more videos on how to build muscle and get ripped from home.
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