BODYBUILDING MALE OVER 40 12 WEEK PROGRAM

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

ajustor on October 16, 2011

Users:

18 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Thighs, Lower Back, Biceps, Calves

Tags:

bodybuilding, Male, over 40

Description

Bodybuilding.com 12 Week Massive Muscle program for Males over 40. 3 days of strength training and 3 days of cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
	-	15	60
Incline Barbell Press	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Cable Crossovers	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Shoulders
Seated Dumbbell Press	20 lbs.	12	60
	30 lbs.	12	60
	35 lbs.	12	60
Machine Rear Deltoid Extensions	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Triceps
Triceps Parallel-Bar Dips	-	12	60
	-	12	60
	-	12	60
Seated Overhead Cable Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0 miles	0	-

Workout routine comments

Once you select the program enter the weight that you want to use (save this) and then click on the button that allows FitClick to suggest your weights for you in the future and it will begin to prescribe weights based on the weight and reps you perform.

ajustor

October 17, 2011 at 9:17pm

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