{"id":11754,"date":"2020-09-19T10:59:00","date_gmt":"2020-09-19T10:59:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11754"},"modified":"2020-09-20T13:40:37","modified_gmt":"2020-09-20T13:40:37","slug":"bodybuilding-routine-for-over-40s-pdf-included","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","title":{"rendered":"Bodybuilding Routine for Over 40s (.pdf included)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This will build a great foundation of strength and muscle mass.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, if like me, you have a range of injuries, especially to the hips and lower back &#8211; which were possibly caused by bad squat and deadlift form in the first place &#8211; then you will probably want to leave these exercises out, or keep them light with perfect form.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anyway, with that explanation out of the way for those who die by squats and deaders, here&#8217;s a program that I put together for my friend&#8230;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Use a foam roller before and after each session<\/li><li>I&#8217;ve personally found that dumbbells place less strain on my shoulders and elbows than barbells, but this might not be the case for everyone<\/li><li>Warm up with some cardio, plus 2 warm up sets<\/li><li>Reps &#8211; if the rep has a range e.g. 8-12, then with perfect form\/technique, look to reach muscular failure in between 8 to 12 reps. To Begin with, you can look to just reach failure on the final set<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Notes<\/strong><\/td><\/tr><tr><td>10-20 mins cardio<\/td><td><\/td><td><\/td><td>Start of slow, <br>aim to get a sweat going<\/td><\/tr><tr><td>Dumbbell Bench Press<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>12-15<\/td><td><\/td><\/tr><tr><td>Dumbbell Push Press<\/td><td>2<\/td><td>8<\/td><td>Look for explosiveness <br>&#8211; also good with bands<\/td><\/tr><tr><td>Dumbbell Squat &amp; Press<\/td><td>2<\/td><td>8<\/td><td>Look for explosiveness<br> &#8211; also good with bands<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 3<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><td><strong>Notes<\/strong><\/td><\/tr><tr><td>10-20 mins cardio<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Lat Pull Down*<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>D&#8217;bell 1 Arm Row<\/td><td>2<\/td><td>12-15<\/td><td>Keep core strong<\/td><\/tr><tr><td>D&#8217;bel Bicep Curls**<\/td><td>2<\/td><td>20<\/td><td>10 reps each arm<\/td><\/tr><tr><td>Hanging Leg Raises<\/td><td>2<\/td><td>max<\/td><td>Do knee-ups first<\/td><\/tr><tr><td>Crunches<\/td><td>2<\/td><td>max<\/td><td><\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Day 5<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise<\/td><td>Sets<\/td><td>Reps<\/td><td>Notes<\/td><\/tr><tr><td>10-20 mins cardio<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Shoulder press<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Machine\/barbell row<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Tricep Extensions<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Bicep Curls<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Dorsal Raises <\/td><td>2<\/td><td>10-15<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After 6 weeks change the order of the exercises and throw a couple of new ones in there too.<\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">For a full periodised program from beginner to expert, download my <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">pdf here<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">download a beginner to advanced bodybuilding routine pdf here &#8211; <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. This will build a great foundation of strength and muscle mass. However, if like me, you have a range of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-11754","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. 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However, if like me, you have a range of [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-09-19T10:59:00+00:00","article_modified_time":"2020-09-20T13:40:37+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Bodybuilding Routine for Over 40s (.pdf included)","datePublished":"2020-09-19T10:59:00+00:00","dateModified":"2020-09-20T13:40:37+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/"},"wordCount":367,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/09\/19\/bodybuilding-routine-for-over-40s-pdf-included\/","name":"Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; 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at home (no equipment)","author":"Dave","date":"March 26, 2021","format":false,"excerpt":"Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up - get a sweat on Do each set with perfect technique - fail between 6 and 12 reps.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":11754,"position":1},"title":"MMA Strength &amp; Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","url_meta":{"origin":11754,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"October 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12640,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/","url_meta":{"origin":11754,"position":3},"title":"Resistance Band Deadlifts &#8211; How to Do Deadlifts with a Band","author":"Dave","date":"January 18, 2022","format":false,"excerpt":"Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they're so easy to use, but also an advanced tool for developing power and \"lock out\" strength. Deadlift\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","url_meta":{"origin":11754,"position":4},"title":"Conor McGregor Workout (Gain the Competitive Edge)","author":"Dave","date":"October 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/06\/gsp-workout\/","url_meta":{"origin":11754,"position":5},"title":"GSP Workout","author":"Dave","date":"November 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he's about to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11754","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=11754"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11754\/revisions"}],"predecessor-version":[{"id":11768,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11754\/revisions\/11768"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=11754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=11754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=11754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}