A 40-minute routine for guys over 40 to build muscle, lose weight,...
Brett Boettcher@brettboettcher1
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Feb 11, 2025
~2 min read
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A 40-minute routine for guys over 40 to build muscle, lose weight, and prevent injuries.
Bookmark this for your next gym day:
Bookmark this for your next gym day:
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1) Prone I's, Y's, T's
These are foundational movements for building shoulder strength and stability.
The key is pausing at the top of each movement.
Use these to warm up and you’ll experience less pain with overhead movements.
These are foundational movements for building shoulder strength and stability.
The key is pausing at the top of each movement.
Use these to warm up and you’ll experience less pain with overhead movements.
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2) Planks
If you save your core work for the end you are more likely to skip it.
Planks make for a good warm up to help stabilize the spine and prevent injury.
Keep the feet, hips and shoulder in a straight line.
If you save your core work for the end you are more likely to skip it.
Planks make for a good warm up to help stabilize the spine and prevent injury.
Keep the feet, hips and shoulder in a straight line.
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3) Seated Row
Easy movement to hit the biggest muscles of the back.
Don't turn this into a biceps curl. Pretend your hands are hooks and drive your elbows back.
Keep your chest glued to the pad throughout.
Easy movement to hit the biggest muscles of the back.
Don't turn this into a biceps curl. Pretend your hands are hooks and drive your elbows back.
Keep your chest glued to the pad throughout.
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4) Incline Dumbbell Bench
Dumbbells allow a free and full range of motion which is important for those struggling with shoulder pain.
Control the weight and build chest, shoulder and triceps. If these are painful, try landmine presses first.
Dumbbells allow a free and full range of motion which is important for those struggling with shoulder pain.
Control the weight and build chest, shoulder and triceps. If these are painful, try landmine presses first.
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5) Sit to stand
Sit down slowly, aim your butt toward a chair behind you.
Use a dumbbell or vest to add resistance if bodyweight is easy.
This is a great place to start if you have a history of knee pain with traditional squats.
Sit down slowly, aim your butt toward a chair behind you.
Use a dumbbell or vest to add resistance if bodyweight is easy.
This is a great place to start if you have a history of knee pain with traditional squats.
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6) Seated Hamstring Curl
Hamstrings are prone to tightness and weakness from too much sitting.
A strong posterior chain means less knee and back pain.
This machine provides a safe way to directly target the hamstrings.
Hamstrings are prone to tightness and weakness from too much sitting.
A strong posterior chain means less knee and back pain.
This machine provides a safe way to directly target the hamstrings.
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7) Incline Bench Dumbbell Curl
This exercise is great for strengthening the tendon responsible for the majority of shoulder pain.
Plus every guy wants bigger arms.
Control the weight and enjoy the stretch.
This exercise is great for strengthening the tendon responsible for the majority of shoulder pain.
Plus every guy wants bigger arms.
Control the weight and enjoy the stretch.
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Like, comment and retweet to share with others so I can make more content like this.
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This routine will help you build muscle and stay injury free.
But losing fat is primarily about what you eat.
Our Grocery Guide is designed to help you choose the best foods to keep your family healthy without sacrificing taste.
Get it free here:
thoughtful-crafter-258.ck.page/groceryguide
But losing fat is primarily about what you eat.
Our Grocery Guide is designed to help you choose the best foods to keep your family healthy without sacrificing taste.
Get it free here:
thoughtful-crafter-258.ck.page/groceryguide