Over 40 workout plan pdf. Barbell Hip Thrust 3 6 - 12 5.

Over 40 workout plan pdf Women’s Dumbbell Workout Plan: Day 1 – Quad, Chest, Triceps, Day 2 – Rest, Day 3 – Back, Biceps, Calf, Day 4 – Rest, Day 5 – Shoulder, Glutes, and Hams Exercise Reps Rest; Bent-over Dumbbell Row: 10 x 3: 2-min: Croc Row: 10 x 3: 2-min: Lying Superman Row: 10 x 3: 2-min: Download The Women Dumbbell Workout Routine PDF. Additional Printable Fitness Workout Routines. This workout plan is designed to help you shred fat and get in shape in only 12 weeks. Pull Downs 3 - Usually, push workout is done on day 1, pull workout on day 2, and the leg work out on day 3. The Push pull legs split workout routine is one of the best workout regimes that promote hypertrophy and increases strength. Engaging in a tailored 5-day gym workout routine is a proactive approach for seniors to counteract the effects of aging, promoting strength, balance, and overall well-being. Day 3 – Mixed Focus: Straight leg deadlifts . Access our growing list of printable fitness workouts to get you in your best shape ever! Fitness Training Resource The Best Training Split For Men in Their 40’s. Exercise Sets Reps Chest Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 Decline Bench Press 3 8, 8, 6 Dumbbell Flys 2 10 Dumbbell Pullover 2 8 Triceps Tricep Extension 4 10, 8, 8, 6* Tricep Dip 3 10 Tricep Bench Dip 3 8 *Add more weight for each set. Perry Mykleby, ACE CPT I believe the best workout method is one you can stick to over time. so this workout definitely The Fit Over 40 Meal Plan has helped thousands of people transform their relationship with food and radically improve their health, appearance, and performance. The ideal Workout Description. This program involves performing three days of resistance This challenging workout plan for men over 40 years old comes from the Men's Health Muscle After 40 book, which is designed to help older Essential to staying strong and vital during older adulthood is participa-tion in regular strengthening exercises, which help to prevent osteoporosis and frailty by stimulating the About age-specific workout challenges, and how to overcome them. Summing Up. And on leg day, you can work out on your core. Here’s how you might schedule a 3-Day PPL program with an A-B split over a 2 week block: Week Day Split; 1: Push A: Chest, Anterior shoulders, Triceps: Rest: Pull A: Back (Lats, Trapezius, Posterior shoulders), Biceps: Download our Planet Fitness Workout Plan PDF here: Planet Fitness Workout Plan PDF. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. It can be done using a 2-day split, 3-day split, or 4-day split. Dumbbell Lunge 2 - 3 12 - 15 3. The following plan is not easy. Perform aerobic exercise 2-3x/wk in addition. The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split. Full Body Calisthenics Workout Plan (with PDF) Sarath Mohan / 4 minutes of reading / Leave a Comment. Note: If you’re a complete beginner, feel free to reduce the 40 PUSH UPS 50 SQUAT JUMPS 60 SIT UPS 70 BURPEES Handstand Push Ups Push Ups Squat Jumps Sit Ups Burpees. Walking lunge 3 sets of 12 reps Box jump 3 sets of 5 reps Trap bar deadlift 3 sets of 8 reps Bulgarian split squat 3 sets of 8 reps per side All these exercises will help you become muscular, flexible, and fit over time. Exercise lowers your stress as long as you keep it short. DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42 DAY 43 B REST HEAVY C LIGHT D HEAVY DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 A REST REST HEAVY Conditioning Workout #2 Today’s workout starts with a lower-body focused circuit to build stamina, followed by two challenging circuits dedicated to building solid core strength and endurance, which will transfer over to both future gym workouts and your everyday life. If you want to keep making gains, you're going to need a better approach. you keep increasing the “load” during your workouts over the 12 weeks) you’re going to see results. 1 Arm Dumbbell Row 5 10 Each 3c. The Best TRX Workout Routine for Beginners (free PDF) Related Posts The Modern Bro Split As we get older, the common strength & muscle building exercises need to be adjusted, tweaked and varied. This awesome arm workout can be completed independently or added to your current program for extra gains. Sessions/week: This routine involves training three times a week, usually on Monday, Wednesday, and Friday. For you as a man over 40 with aging joints, a slower recovery capacity from exercise, decreasing muscle building hormone levels, and a very busy schedule, “split routine” workouts will leave you frustrated with slow progress and nagging injuries that never seem to go away (2). Day 2. Pushups 20 Jumping Jacks 3 - 4 rounds of 10 - 20 reps 1b. Do the same workout every time and you will get the same results. Day 1 do A1, A2, A3 Day 2 do B1, B2, B3). • Alternate each workout between A and B exercises (e. The Principles of Fat Loss and Muscle Building. PPL A-B works great for a 6-day per week schedule but can be easily adapted to a 3-day per week split where the A and B workouts are spread out over two weeks. Most women focus on calories or carbs. Built for busy Men 40+, to create fast results and prevent injuries. Final Words. (i. This is A complete guide to the full body workout routine, including the 2-day, 3-day and 4-day versions of this split, and three free programs to use. A full-body calisthenics workout routine is a big step towards reaching your fitness goals. Your Fitness Routine 4 Endurance Training Walking Jogging and Running Swimming Outdoor Biking and Indoor Cycling Elliptical Machines Rowing Stair Climbers and Steppers Group Classes 5 Resistance Training Chest Shoulders Biceps Triceps will find two workouts geared to older adults that include both strength and power training. Getting fit over 40 doesn’t have to feel like an uphill task, even if By following our carefully crafted exercise routine that incorporates scientific knowledge, convenience, and targeted muscle growth, women can embark on a life-changing fitness journey. • Every 3rd workout, decrease all sets by 1. e. Several studies have shown that KB exercises improve performance in weightlifting and powerlifting 1 Manocchia P, Spierer DK, My innovative new fitness and weight loss program is specifically designed for women over the age of 40. Inverted Rows 3 - 4 rounds of 10 - 20 reps 1c. The Strong(er) Over 40 (SOF) Workouts are designed to build a base of whole body strength and conditioning, burn fat at an alarming rate, sculpt lean whole-body muscle, and boost I shared the ultimate workout plan for males and females over 40 to improve and maintain strength, mass, mobility, and endurance. Monday – Lower Body. You’ll learn how to begin slowly and safely, and what equipment you need to get started. Day 4 (Optional) Click here for a printable PDF of this workout plan. The steps required to improve your post-40 physique. Just because you’re north of 40 doesn’t mean your fitness is a lost cause. Workout PDF Download Workout; Workout Description. Before the workout: Perform a dynamic warm-up of 3 rounds, 10 reps each of push-ups, bodyweight squats, floor crunches, burpees Optimizing your hormone levels gives you a lean, fit body. This over 40 workout plan is a comprehensive guide was designed to help you lose weight, build lean muscle, and enhance overall health, ensuring that age remains just a number. golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. Trap Bar Deadlift – 4 sets of 6 reps; Ring or Suspension Rows – Getting—or staying—in shape after 40 hinges on one primary thing: Mastering basic range of motion and body mechanics. As a woman over 40, I’ve developed a routine that works for me, focusing on building muscle and strength. Day 3. Lifting like a beast won't get you far. This free printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners see results quickly. Repeat the circuit 1 more time. It stops you from aggravating the problem further. Barbell Hip Thrust 3 6 - 12 5. With such an intense fitness With these simple and effective workout routines for women over 40, you can burn fat, build muscle, and get in great shape in no time! Consider the following lower-body workout routine for women over 40: 3 – 5 sets of: 10 – 20 dumbbell box (or chair) step-ups ; PLUS 1 minute of jogging in place between sets; Before the workout: Perform a dynamic warm-up of 3 rounds, 10 reps each of push-ups, bodyweight squats, floor crunches, burpees and jumping jacks. This might sound like hype, but it's not. This 5-day dumbbell-only workout plan is your personalized roadmap to achieving that sculpted, hourglass figure you desire. g. This workout plan has helped me so much of getting inshape and when the workout became easy I added weighted vests. Hatfield was the first person to squat over 1000 lbs in competition. As a man over 40 you’ve got maturity, experience and knowledge on your side. ) Knowing “when to say when” takes a lot of experience, as in years. On-demand workouts, for busy Men 40+ Safe, effective 15-30 min workouts for fat loss + muscle building, delivered daily in the Fit Father App. How Does Hypertrophy Benefit from Strength? I like to hit my main lift in a strength-building range for the majority of my sessions. Bench – Optional. (here is a full-body workout for women over 40 and a full-body dumbbell workout) paired with an upper and lower workout. A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. 3-Month-Women-Workout-Routine-for-Beginners Download. Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more! 1. Life Doesn’t End at 40. A Three-Day Workout Plan. (5000 steps over the course of a day doesn’t really count. Is Working Out Six Times Weekly Too Much for Beginners? Lifting weight for six consecutive Fitness Over 40 - Free ebook download as PDF File (. The goal of this 12-week workout plan is to take you from your current state of fitness to a stronger, leaner, and more Looking for a basic routine for 40 year old male, relatively good condition could stand to lose about 20 lbs average body type. started few years ago, now following The Best Workout Plan. All you need is a set of dumbbells. Reverse Lunge 3 - 4 rounds of 10 - 20 reps Exercise Sets Reps Week 1 Push-Ups 3 15 Inverted Rows 3 10 Diamond Push-Ups 3 10 Deep Squats (3 Secs Pause at Bottom) 3 15 Single Leg Calf Raises 3 15 Perform each routine 3 times per week on non-consecutive days (M/W/F). OR completing days 1-5 and then resting on days 6-7; over the This full body workout plan is actually two complete total body workouts that you can follow as a 30 day full body program to build strength and muscle mass. Pull Ups 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Flat Bench Dumbbell Press 5 10 2d. Are you over 40 and ready to start a strength workout plan that is safe, effective, and challenging in all the right ways? Perhaps you’ve perused a few fitness magazines or books. This program involves performing three days of In this article, I shared the ultimate workout plan for males and females over 40 to improve and maintain strength, mass, mobility, and endurance. Do you Check out these training strategies for older athletes. Day 1. Refer back to it prior to each session. This program is divided into four parts: the first two weeks will be full-body training, the third to sixth week will be push-pull-leg split, The 12 Week Calisthenics Workout Plan PDF. And doing that These workouts have been designed with the principles of high intensity interval training (HIIT) and functional fitness in mind. Complete 3 rounds. Tuesday - Back & Biceps Exercise Sets Reps Whether you’re brand new to resistance training or have been doing it for years, this episode will help you get the most out of your routine. Let’s delve into the world of free 28-day chair yoga for seniors and explore how Resistance Band Workout Routine for Seniors 5 Day Dumbbell Workout Program without Bench Power Tower Workout Routine for Beginners Gyms for Seniors. Box Jumps 20 Steps of Walking Lunges 3 - 4 rounds of 10 - 20 reps 2b. Please consult your physician before beginning any exercise program. He squatted in the mid 800s at this event. This workout program for men over 40 from the Men's Health Muscle After 40 book is separated into upper body and lower body days. All of these workouts in phase 1 should be executed to near failure. Take at least 1 rest day. the sooner your workout will be over with. txt) or read book online for free. This means we will be making the workout just a bit harder each time to keep getting results. Download your FREE Monthly Workout Plan PDF! A 4-week workout challenge designed to build strength and burn fat at home. The Dad Bod Arm Shred Workout Plan. Skip to Main Content. It starts slowly, but builds rapidly. Here’s how you might schedule one week 6-Day PPL program with an A-B split: Day Weekday Split; 1: Sunday: Push A: 2: Download our Women’s Home Workout Plan PDF below: Women’s 12-Week Body Transformation Workout Plan; 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; 12 Week Dumbbell Workout Plan; 12 Week Female Bodybuilding Workout Plan; 12 Week Strength Training Program; Planet Fitness Workout Plan; Endomorph Workout Plan; Mesomorph Workout Plan; 30-Day Calisthenics Workout Plan for The Workout The Routine: Perform this workout 3 times per week, allowing at least one rest day between sessions. Stick to 3–4 rounds of the following exercises with controlled, deliberate movements. It’s the key to weight loss for women over 40. Frequently Asked Questions (FAQs) and functional body over time. How to modify the major muscle building exercises to reduce wear and tear on the body. This workout routine allows you to train each muscle twice a week. This 112-page training guide walks you through a 12-week workout plan with easy-to-follow instructions, complete with explanations and illustrations to every exercise so you get real results without risking injury. The Ultimate 12-Week Calisthenics Program Download Old Routine. Kettlebell training is great for enhancing all-around performance. With programs on strength training, muscle mass and fat loss, this detailed guide gives you all the tools to carve out the physique you’re after. Men's Health Muscle After 40 | Men's Health Shop You can do the 30-workout routine for beginners next or the 8-week HIIT workout plan. We have developed a downloadable calisthenics workout plan PDF for both beginners and intermediates alike. You will rotate through several different workouts, depending on the week, combining cardio and heavily weighted exercises. Kettlebell Workout. Bent Over Dumbbell Rear Fly 5 10 3d. Do a better workout and you will get better results (become stronger). Lower stress levels help The 5 best muscle building exercises for men over 40 – and how to do them safely (pg 1). My six-week shred program is designed to set women up for long term success:. Progression in workout difficulty over time is what drives the strength adaptations we are after. What Is The 4-30-10 Method? The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. Rest 30 - 60 Secs between sets. You might not be as strong or as stupid as you were in your twenties. Click on the exercise for a video. Video demonstration of each exercise – plus some expert tips on how to make them maximally effective for muscle building (pg 2). And as always, leave your ego at the door. However, you’re going to do some extra work for certain muscles on that 5th day, and I’ll talk more about that later. If you are a beginner, you will find it hard going to the gym 6 times. Exercise The Best TRX Workout Routine for Beginners (free PDF) Related Posts The Modern Bro Split Workout 7 ª ©p£ ÀÆ a¯¼ ¯ÊÆ< 8w7 j;ì &9&3$*4& &9&3$*4& &9&3$*4& &9&3$*4& &9&3$*4& j ns; =j;ì/í;7#8n s j; =7g1 s#8 f j #n n;ì/ð j g s;f;î/ð Fat loss, build muscle, increase fitness: Aimed at: Guys over 50: Program duration: 12 weeks: Workout duration: 45-60 minutes: Equipment needed: Barbell, dumbbell, resistance machines, TRX: Older Guys Weight Training Program. Program Goal: This women’s calisthenics workout plan will build your foundational strength, This 28-day workout program—designed for women 40 and older—can increase longevity, build muscle strength, improve mobility, aid in weight management, and more. Each full body workout plan features exercise videos showing you how to do each movement. Timestamps. 5 minute workouts; 5 Day workout routine for women; 4 Day Full Body Workout Routine For Mass with PDF: Day 1 - Hypertrophy Workout, Day 2 - Strength Workout Day 3 - Hypertrophy Workout Day 4 - Strength Workout A total-body workout plan helps target muscles multiple times over three to four days, making it a time-efficient training program. Rest time is between each set of an exercise Over 40 Muscle-Building Workout Routine. It isn’t much. Slim Thick Workout Plan and Diet Dumbbell Only Workout Routine for Women Resistance Band Workout Routine for Women Kettlebell Workout Routine for Women Hourglass Workout Plan. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. Bent Over Row 5 10 3b. Maybe you’ve watched a few YouTube videos, joined a gym, or even tried a few new workouts. All you need is a pair of dumbbells, and 20 minutes a day. Day 2 – Glutes and Hamstrings: Sumo deadlifts and hamstring curls. As I’ve mentioned, there are a few different ways to schedule full body workouts over the course of the week. Squat 3 - 4 6 - 12 2. Now you can learn the right way to build muscle at any age with a plan designed to help you burn belly fat, build your arms, abs, and chest, and strengthen every muscle while protecting your joints. Download PDF [/optinlocker] Further Instructions. Now it’s time for your workout routine! This is a 5-day routine and you’re basically training each muscle once a week as a typical bodybuilder. Men 40+ - Reduce daily calories by 300. A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps Download the Full Body Workout Plan PDF by 6 EXERCISE Exercise builds muscle, burns calories, and reduces stress. Invest in yourself and see the results! A long walk would be something on the order of 5000 to 10,000 steps at a single stretch. By Bryan Krahn Published: Feb 23, 2019 8:21 AM EST In this fitness guide for men over 40 we break down multiple workout routines to get you stronger, build strength and get super lean. Split Type: It will be a total body workout program where you’ll do at least one exercise for every muscle group in every session. Women Workout PDF Download Workout; Posted on: Tue, 02/14/2023 - 08:40 . This 8-week full body workout routine is designed for women Workout A Warm Up Working Sets/Rounds Exercise 1a. Supersets: The Secret Sauce for an Effective Fat-Burning Welcome To The Fit Father Project – Your New Nutrition and Workout Resource! At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our 4 Day Female Workout Plan (PDF) 11/09/2022 by fitasamamabear. This 3-month workout plan for The Challenges of Weight Loss Over 40. However, if you want to maximize muscle gain, then you should aim for the 6 day split. The exercises are well thought out and include a wide variety of We would like to show you a description here but the site won’t allow us. The rest days built into this 28 day workout plan are not The program will run over 8 weeks and is split up into 3 distinct phases aimed at graduating through important milestones of muscle building and weight loss. The best training schedule for men in their 40s involves a three-day split routine. Follow an exercise plan that takes leptin resistance into account. You understand exactly what your body is able to do. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back & Arms Exercise Sets Reps Back 1. Rest 60 to 90 seconds between exercises. High Knees; Full Body Bodyweight HIIT Workout PDF. 00:01:00 – The most important exercise you can do when you’re over 40 00:02:06 – Assessing your starting point 00:04:15 – Two main things to work on 6x/week; spaced evenly throughout week. Share your love. This is your time How to build your own muscle-building workout plan, complete with exercises and reps. Day 1 – Quadriceps Focus: Exercises like barbell front squats and leg extensions. Feel free to substitute any of the exercises listed for a preferred exercise. Each program will consist of a four-day-per-week workout of 40 mins to an hour. Looking for 3 day plan for basic strength workout with some cardio tossed in as well. You'll lift weights on Monday, Wednesday, and Friday and perform high-intensity cardio on Plus, since I am over 40, I like to treat my tendons, joints, and ligaments with respect. Simple as that. In STRONG Over 40, your exercise pool will vary to keep training exciting, to keep the muscles guessing and to avoid overuse pain / injuries that come from repeated movements that most programs do not adjust for. 6M Reads 255 Comments Get ready to transform your fitness routine with our easy-to-follow 5-Day Full Body Bodyweight HIIT Workout Plan! Whether you prefer to print it out or keep Perform each exercise for 40-45 seconds with maximum reps, followed by 20-30 seconds of rest. In other words, getting your body comfortable and strong moving in the ways it is naturally supposed to is key—and something many guys post-40 still haven’t mastered, says Kelly Starrett, creator of MobilityWOD, a resource for helping athletes address Day 1 Exercise Sets Reps Upper A Incline Bench Press 3 8 - 10 One Arm Dumbbell Row 3 10 - 12 Seated Barbell Press 3 8 - 10 Pull Ups 3 10 Skullcrushers 3 10 - 12 Basketball Conditioning | Baseball Conditioning | The Athlete Maker Home - Women Who Lift Weights Workout 1: Chest & Back Exercise Sets Reps 1a. The program focuses on compound, joint-friendly exercises that can be done in 30-40 minutes with minimal equipment. Reverse Grip Bent Over Row 5 10 Mountain Climber 5 40 Note: Perform the workout in a Print PDF Below. Plus, this workout plan encourages you to increase your daily protein intake so you can maximize your strength training results. While both are important, they completely Jason Ferruggia introduces his program for building muscle and getting ripped after age 40. I’d like you to keep the rep range for these bent-over barbell rows on the higher side, around 10 – 15 reps to avoid heaving the weight with bad form to avoid Our 12 Week Female Workout Plan is here to help. How to Tone Flabby Arms. Jump To Week 1. 30-40 mins: Phase 2: Shredding Fat (Weeks 3-6) Day 1: Upper Body 1. Phase 3: Weeks 7 - 9 Exercise Sets Reps Week 7 1a. Daily guided workout videos ranging from 20-40 minutes a day, 5-6 days a week. Build better biceps and triceps in just 30-40 minutes. And more! It includes a full meal plan, eight weeks of scientifically proven muscle-building workouts for you as a guy over 40, and over $200 in bonus Exercise Sets Reps Legs 1. Maybe I should switch to 2 push 2 pull in a week? The Best Workout Plan is low volume, but the first 3 days with all these My Personal Lower Body Workout Routine. For our easy-to-follow workouts, all you need are sneakers, comfortable exercise clothes, some dumbbells, ankle weights, and a sturdy chair. AND this free monthly workout plan includes a 4-Week Healthy Eating Meal Plan! Welcome to the Ultimate 6 Day Push Pull Legs Workout Routine, designed to increase muscle gains and improve overall body composition. Advertisement - Continue The 6 Training Rules For Over-40 Lifters. More Fitness Tips To Help You Smash Goals. Other workouts that you can do: Best toned legs workout (6-week plan) How to lose belly fat – 5 ab exercises for beginners. Workout 1 can be performed Mondays & Thursdays. M-F Workout Routine Summary. The Importance of Consistent Training in Your Weight Loss Journey. Terrific exercise manual not just for over 40, but at any age. Feet Elevated Push-Ups 3 15 workouts/8-week-full-body-womens-workout-routine Main Goal: Build Muscle Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 45-70 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells Author: Team Muscle & Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger: A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track: Your 12 Build Muscle After 40 With This Full Body Workout Plan This 3-week program can help you get the gains you want as an older guy. I suggest consuming 40-50 grams of protein after training for optimal results. 30 – 30 grams of protein at breakfast, lunch and dinner. Workout 2 Exercise Warm Up Sets Work Sets Rest Superset Seated One-Arm Dumbbell Curl 2 x 12 4 x 8 - 12 - Tricep Pushup 2 x 12 4 x 8 - 12 60 Secs The Over-40 Workout Plan Weekly Schedule. Final thoughts & FREE 28-day Workout Plan PDF. 1. Download our 12 Week Female One innovative solution gaining popularity is chair yoga – a gentle form of exercise that provides numerous benefits without the need for a yoga mat or complicated poses. Then, Download the workout plan PDF with daily workout videos on YouTube. The workout and meal plans increase your metabolism and deal with fluctuating hormones to maximize the opportunity to burn fat and get in great shape. Dumbbell Chest Fly 5 8 - 12 3a. Leg Lifts 3 - 4 rounds of 10 - 20 reps 2a. We’ve included 3 explosive workout plans for you to blast through. Get a notebook and jot down weights, sets and reps for each workout. By combining the Fit Over 40 Meal Plan with the Fit Over 40 PHASE 1 WORKOUTS: BUILD THE BASE The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You could also do an upper/lower or push/pull Download The Free Women’s Gym Workout Plan PDF. After you’ve progressed from this beginner’s program, we suggest moving onto the original over-40 workout plan to build lean muscle. Perform 2 to 3 times a week. . Exercise Sets Reps Upper Body Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec* 2 10 - 12 V-Bar Lat Pull Down* 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions* 3 8 - 12 Cable Curls* 3 8 - 12 7/25/2017 11:34:40 AM 60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. By using your body weight as resistance, you can strengthen and tone every muscle, improve flexibility, and boost your overall fitness level. Search About Women's Health The workout plan is designed so you can exercise 3 or 6 times a week. pdf), Text File (. Make sure to thoroughly warm-up before each and every session for a minimum of 10 minutes. qpqg pkxlc dhnjxl lkynx sxrpvs jmqe fvxprnw votzu njui lsbnnbix bqni fvyyc acdjzow wve autyo