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I have a great workout for you that you can do at home to build muscle, and all you need is a set of dumbbells. It is designed to be done in a circuit-style workout, and each exercise is going to specifically target a different muscle group. It is going to be a follow along workout, and we are going to do all 3 circuits together! This is a great workout to help you build MORE muscle fast and at home. Here are the exercises in this muscle building dumbbell workout for men over 50.
Exercise #1: ALTERNATING LUNGES. You are going to do 10 reps on each side. If this is hard on your knees, you can also try doing reverse lunges one leg at a time. Try to keep your knee behind your toes as you lunge forward.
Exercise #2: ALTERNATING BENT OVER ROWS. Hinge at the hips, and bend over slightly when doing this exercise. Pull the dumbbell up, initiating the movement at your elbow bringing your elbow up above your back.
Exercise #3: ALTERNATING CHEST PRESS. You can do this exercise laying on the ground if you do not have a bench. Keep your elbows off the ground for the entire exercise, do not rest your arms on the ground.
Exercise #4: ALTERNATING HAMMER CURLS. Keep your body straight, keep your elbow in a fixed position, and focus on just using your biceps to get the dumbbell up. Avoid using momentum to lift the dumbbell because you don't want to take work away from the biceps.
Exercise #5: ALTERNATING OVERHEAD PRESS. Keep the dumbbells above your shoulders for the whole exercise, and push them up one at a time. You are going to feel a big burn in your shoulders from this exercise.
Alright guys, that wraps up this video tutorial with an at home circuit full body workout for men over 50. Give this workout a try a couple times a week to build muscle at home. Subscribe to our channel for more videos that help you build muscle and lose fat at the same time at home.
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