Train Over 40 – Arms

Train Over 40 – Arms

 

Tips for guys over 40

  1. Prime the Pump: Do one to two warm-up sets to help loosen tissue that stiffens with age. You will pump more blood into the muscles you are training.
  2. Keep Your Ego in Check: Do not be unrealistic about your capabilities. If you have never squatted 400 pounds and have back and knee pain, do not set a 400 pound squat as a goal.
  3. Choose the Right Exercises: Do 20-25 reps on a lift. If you do not feel it in the muscles you want, change the move until you do.

 

This workout is done once per week.

 

The Workout:

  • Close Reverse Grip Bench Press – 4 sets of 12 to 15 reps
  • Alternating Dumbbell Hammer Curl – 4 sets of 12 to 15 reps
  • Lying Dumbbell Triceps Extension – 4 sets of 12 to 15 reps
  • Hammer Strength Preacher Curl – 4 sets of 12 to 15 reps
  • Weighted Triceps Dip – 4 sets of 12 to 15 reps
  • Incline Dumbbell Supinating Curl – 4 sets of 12 to 15 reps8937
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