A Week Workout Plan For Bodybuilding Over 40 | Get Your Fitness Back

Bodybuilding Routines

What’s The Best Workout For Bodybuilding Over 40? Find Out Here!

As you get old, you begin losing minerals, vitamins, and other healthy nutrients. Eventually, this makes your bones smaller, weaker and more disposed to serious injuries. Henceforth, hitting 40 you start to lose your strength and cardiac health starts its downhill spiral.

Also, you would find your skin losing its natural elasticity and acquire sagginess. This also makes you prone to different kinds of diseases. However, instead of waiting for all this, you can opt to fight back.  You can choose to exercise and achieve physical fitness.

Well, there are thousands of benefits of weightlifting and exercising that you can receive. A few benefits include high blood pressure, obesity, osteoporosis, psychological effects, heart disease, stroke, diabetes, back pain, and many more.

You can get all of these benefits, all you need to stick with a regular workout regime. So, to help you out here we are sharing Natural Bodybuilding Over 40 Workout.


The Best Workout For People Over 40!

Well, it’s an evident truth that as you get older, your body becomes weaker. This is more avid with adults over 40. They begin to experience a reduction in their muscle size, recovery timing, and strength. Moreover, their bone becomes more fragile and are prone to damage.

On the other hand, your T-level drops and your ability to gain quality muscle drips in the same fashion. You start to have joints problems after a hard workout session. So, we often get queries from such persons like What’s the best Strength Training Over 40?

Well, there’s a slighter easiest way to slow down this aging process and get your target at hand. You just need to keep up with a good diet plan with a good workout routine. This eventually will slow down the aging process.  Here, we have shared a small workout plan.

man over 40

A Week Workout Plan for Bodybuilding Over 40

  • Monday: Chest/Triceps
  • Tuesday: Rest
  • Wednesday: Back/Biceps
  • Thursday: Rest
  • Friday: Shoulder/Traps
  • Saturday: Rest
  • Sunday: Thigh/Calves/Abs

Before beginning workout you should do warm-ups for 5 minutes this allows more blood flow through your body. After the workout, you need to do moderate-intensity cardio workout. Moreover, you need to stretch before the workout and also after it. Between each set of an exercise, you need to allow 2-3 minutes of rest.


Chest/Triceps Days

Chair Upper Body Stretch:

First, you have to sit on the edge of a chair while gripping the back of it. Now, make your arms straight and back should also be straight. After which you need to pull your upper body in the upper direction or forward in order to stretch.

Doorway Chest Stretch:

Keep your face perpendicular to the end of any wall. Now, on the surface of the wall, you have to put the inside of a bent arm. After, which you need to turn your body away from the placed position of arm. Eventually, you would experience a good stretch on your chest. Hold the position for at least ten seconds.

Overhead Tricep Stretch:

Raise your right arm straight in the air and drop your forearms and hands in the direction of your neck. Meanwhile, with your left hand, you need to push your right elbow in a backward direction until you get a good stretch on your triceps. Moreover, you need to hold the position for at least 10 seconds.


Back/Biceps Days

Middle Back Stretch:

Stand straight on your feet keeping it at shoulder-width apart and your hands lie on your bumps. Now, you have to twist at your waist to experience a good stretch. Hold the position for 10 seconds. Again repeat the twist in reverse side.

Standing Torso Reach:

Again, lie in the standing position with your feet apart at the width of your shoulder while facing forward direction. Now, put your right hand at your hip and leftover your head. Next, bend your torso to get a good stretch on sides. Now, hold for at least 15 seconds. Repeat on other sides.

Standing Bicep Stretch:

Press-stud hands behindhand the back with palms fronting together. Straighten out and revolve arms so that the palms are fronting downward. Now, elevate the arms away from your body. Hold the stretch for 10 seconds. Repeat the same with your other arm.


Shoulder/Traps Days

Side Wrist Pull:

Stretch is best when you do it standing. First, cross your left arm above mid of your body hold your left wrist with your right hand around the level of your hips. Start stretching with a bent left arm. With slow movement straighten pull and lift it to the height of the shoulder. Fee the stretch effects on your back not on your shoulder. Switch sides.

Hands Interlocked Over Head:

First, interlock your fingers over your head. Palms should face in an upward direction and push your hand in an upward direction upward your head. You should do it until you get a stretch in your shoulders.

Rear Deltoid Stretch:

First, position your arms across your neck. On the other hand you have to push your elbow toward your neck area. You need to stretch on your posterior deltoid. Hold it for at least 10 seconds. Repeat with other arms also.

Trapezius Stretch:

In this stretch, you have to lie on your hands and knees you have to pull your belly. Next, you have to round your spine totally- shoulders, lower back, and neck. Hold for at least 15 seconds.


Thigh/Calves/Abs Days

Standing Quadriceps Stretch:

Hold any of your ankles from behind. Now, you have to pull your ankle in direction of your rear end. Next, move your knee in a backward direction to straighten your hips. Hold the stretch position. Again repeat the stretching with your other leg.

Standing Hamstring Stretch:

You have to stand first and bend over while keeping your knees straight. Try to touch your toes or the floor. Meanwhile, you can keep your spine either straight or bent. Hold the stretch for a few moments. Again, repeat.

Calf Stretch:

Stand in straight position whilst keeping your feet and shoulder-width apart. Bend your front leg in order to look toes when you look over to your knees. Lean in a forward direction and your hand should rest on the wall, while keeping your heel, hip, and head all in a straight line.


Monday: Chest/Triceps

  • Warm-up with at least 10 slow Push-ups.
  • 12, 12, 10 medium-grip do 3 sets of Barbell Bench Press.
  • At 12, 10 you have to do 2 sets of Dumbbell Incline Bench Press.
  • At 12, 8 do at least 2 sets of Dumbbell Chest Flyes.
  • At 12, 10 you have to do 2 sets of Decline Barbell Bench Press.
  • Of 12, 12, 10 do 3 sets of Dips (assisted or weighted).
  • At 12, 12 you need to do 2 sets of Close Grip Bench Press.
  • Next at 12, 10 you have to do 2 sets of Overhead Dumbbell Triceps Extension.
  • Lastly, you can do as many Diamond Push-ups according to your ability. This should be followed immediately by as many regular push-ups you are able to do.


Wednesday: Back/Biceps

  • Warm-up with 10 free or assisted Pull-ups.
  • At 12, 12, 10 reps do almost 3sets of Lat Pull-down.
  • Next, at 12, 8 you have to do 2 sets of Low Rows. Remember, do this while keeping your back straight to the maximum possible extent.
  • At 12, 8 do 2 sets of High Rows. Again, try to keep your back straight as possible.
  • At 12, 8 you need to do 3 sets of Deadlifts.
  • Of 12, 10, 8 reps do 3 sets of Alternating Dumbbell Curls.
  • Of 10, 8 you have to do 2 sets of Barbell Concentration Curls.


Friday: Shoulder/Traps

  • Start with 10 reps of Military Press.
  • At 12, 10, 8 you have to do 3 sets of Dumbbell Military Presses.
  • At 12, 10 you need to do 2 sets of Seated Front Dumbbell Raises. Ensure that you have a full range of motion.
  • At 12, 12 you have to 3 sets of side Dumbbell Lateral Raises.
  • Again you have to 3 sets of Dumbbell Rear Deltoid Raises.
  • At 12, 10, 8 do 3 sets of Barbell Shrugs.
  • Lastly, at 12, 10 you have to do 2 sets of Behind-The-Back Barbell Shrugs.


Sunday: Thigh/Calves/Abs

  • Warm-up with 15 Free Squats for. Stretch your hamstrings to avoid injury.
  • Do at least a set of Hamstring Curls of 15 reps to do a sort of warm-up.
  • Next, at 12 reps do a set of Leg Extension.
  • At 12, 10, 8, you have to do 3 sets of Full Barbell Squats.
  • At 12, 10, you need to do Straight-Legged Deadlifts of 2 sets.
  • At 12, 10, you have to do 2 sets of Leg Extension.
  • At 12, 10 you need to 2 sets of Hamstring Curls.
  • At 12, 8 do 2 sets of Dumbbell Lunges.
  • At 12, 12, 10 do require 3 sets of Barbell Calf Raises.
  • At 12, 8 you should do 2 sets of Seated Calf Raises.
  • At 25, 15, 10 you have to do 3 sets of Hanging Leg Raises.
  • Lastly, At 20, 20 you need to 2 sets of Abs Crunches.

Clearly, after this, a week’s workout plan for bodybuilding over 40 has got you a sort of idea.   Following this Over 40 Bodybuilding Routines will help you restore health and fitness.

Of course, you won’t be bulking up and gaining muscle but you would be getting healthier. More importantly, the aging process slows down.

Lastly, we hope that this workout plan for Bodybuilding Over 40 Male would have been helpful to a great extent.

Are you trying this workout plan to keep the 40’s problem away? Tell us in the comment section right below!


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Alex C Abell
He is an innovative fitness training service provider inspiring people to create lives that are Healthy, Empowered, and Strong. He like to coach, lead, teach and work within a team that inspires action. Currently employed with the Town of Bradford West Gwillimbury as a Gym Coach. Get Me on Social Channels: About Me | Facebook | Instagram | Google+ | Quora

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