Weight training for women over 40

Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!

Workout Summary

Main Goal: Build Muscle

Workout Type: Split

Training Level: Advanced

Program Duration12 weeks

Days Per Week 5

Time Per Workout 45 minutes

Equipment Required: Barbell, Body-weight, Cables, Dumbbells, Exercise Ball, Machines

Target Gender:  Female

 


Workout Description

Advanced bodybuilder workout suited to advanced lifters with no less than 1 years lifting background. Is it true that you are hoping to step your preparation up an indent and pack on some genuine muscle? At that point, this exercise is for you.

This Advanced bodybuilder workout is intended to devastate each muscle assemble once per week more over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To take care of the midriff you will do 1 stomach practice toward the finish of every day by day exercise.

To get the most extreme outcomes from this exercise you should change it in a required way. An ideal approach to do this is by supersetting the exercises. You ought to superset a compound and seclusion practice every day, each third week. That should keep your muscles speculating. Utilize this advanced bodybuilder workout for 8-12 weeks at that point switch it up.


Monday-Shoulders and Abs

Shoulder

ExerciseSetReps
Military press48-10
Barbell Font Raise310
Upright Row48
Dumbbell Lateral Raise48
Dumbbell Reverse Fly310


Abs

ExerciseSetReps
Decline Sit Up3MAX


Notes:
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decay sit-ups if body-weight is not testing enough.


Tuesday-Arms and Abs

Arms

ExerciseSetReps
Standing Barbell Curl48
Preacher Curls48
Cable Curl48

 

Abs

ExerciseSetReps
Close Grip Bench Press46
Tricep Dip310+MAX
Lying Tricep Extension48-10


Forearms

ExerciseSetReps
Barbell Wrist Curl310


Abs

ExerciseSetReps
Hanging leg raise3MAX

 


Wednesday- Legs and Abs

Quads/Hamstrings/Glutes

ExerciseSetReps
Squat55-7
45 Degree Leg Press410
Leg Extension48-10

Calves

ExerciseSetReps
Seated Calf Raise412-15
45 Degree Calf Press410-12

Abs

Hover3As long as poss

 


Thusday-Back and Abs


Back

ExerciseSetReps
Wide Grip Pull Up Reps58-10
Lat Pull Down410
Seated Row410
One Arm Dumbell Row38

Abs

ExerciseSetReps
Decline Abdominal Reach3MAX

 


Friday - Chest and Abs

Chest

ExerciseSetReps
Barbell Bench Press56-10
Incline Bench Press48
Chest Dip48
Dumbbell Fly410-12

 

Abs

ExerciseSetReps
Exercise Ball Crunch320

Notes:
Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can do these on either level seat of slope contingent upon what part of the chest you need to hit.

Saturday and Sunday- Rest Days

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