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Workout Plan for Men Over 40
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
Engage in light activities like walking, yoga, or cycling.
Day 4: Full-Body Dumbbell Workout
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
Day 5: Strength Training
Workout
- Barbell Bench Press: 3 sets of 10 reps
- Barbell Squat: 3 sets of 10 reps
Day 6: Active Recovery
Engage in yoga, foam rolling, or light stretching.
Day 7: Rest Day
Focus on recovery, hydration, and meal prep for the next week.