Workout plan for men over 40 who want to get LEAN.
Top Fitness Online
Workout Plan for Men Over 40
A structured workout routine to keep you active and fit.
Daily Workouts
Day 1: Full-Body Dumbbell Workout
Warm-up
5 minutes of dynamic stretching
Workout
– Dumbbell Bench Press: 3 sets of 10 reps
– Dumbbell Row: 3 sets of 12 reps
– Dumbbell Squat: 3 sets of 15 reps
– Dumbbell Shoulder Press: 3 sets of 10 reps
Cool-down
5 minutes of stretching
Day 2: Cardio & Core
Warm-up
5 minutes light jog
Workout
- 20 minutes HIIT (Treadmill/Elliptical)
- Plank – Hold for 30 seconds (3 sets)
- Bicycle Crunches – 15 reps per side (3 sets)
Cool-down
Stretching for 5 minutes
Day 3: Rest or Light Activity
Options: Walk, yoga, or cycling
Day 4: Full-Body Dumbbell Workout
Warm-up
5 minutes of dynamic stretching
Workout
- Dumbbell Flys – 3 sets of 10 reps
- Dumbbell Deadlifts – 3 sets of 12 reps
- Dumbbell Lateral Raises – 3 sets of 15 reps
- Dumbbell Tricep Extensions – 3 sets of 12 reps
Cool-down
Stretching for 5 minutes
Day 5: Strength Training (Rack Day)
Warm-up
5 minutes of dynamic stretches
Workout
- Barbell Bench Press – 3 sets of 10 reps
- Barbell Squat – 3 sets of 10 reps
- Barbell Shoulder Press – 3 sets of 10 reps
- Cable Tricep Pushdowns – 3 sets of 12 reps
Cool-down
Stretching for 5 minutes
Day 6: Active Recovery
Light stretching or gentle yoga session
Day 7: Rest Day
Complete rest to recharge for the upcoming week.