MUSCLE AFTER ‘ PN on mA PANT Le) a LD rm Br cad (2 Ce ae UT LeSUBSCRIBE AND SAVE UP TO £44"! FOR LIFE GET IN THE SHAPE OF YOUR LIFE mien ad & STRENGTH rage Pa a oe ony a ia) i — ied aay Lark peat eC Mik siete) Pea es Cee Reus depth features spanning the le eset ca eee) Denese nee ae ae Ronee Ou ge Cu Pea d teense eae Orgs etree ad Paeon cit nedat get know-how to help you fuel Sera u ree ar Preise noice) Pe ee snc tears GREAT REASONS TO SUBSCRIBE SOC rc Peeve hts Cee ccna Brin Nae Rt cero Due Ne coat Soa DR ca VISIT [Link]/MFHA eR ee be ky imo) Scan our QR code - the easiest & quickest way! Cee ec tndMUSCLE AFTER 40 ey Mek The Gana. Downs Cort arg il, "alg Kee MET GAL Te 959 S44 ADVERTISEMENT SALES Irvestment manager Tees Whitman (0173446725 tometak-medat PRODUCTION Pir prodcton manage Geoga Has Pie peducton coed Hayy Ban by Joe! Snape and Joe Wamer ‘Art Editor ‘an Ferguson Manag Photography Tom Miles Model Sean Lerwill Gover Model Daniel Ventura ‘ditional Photography iStock awacenent haf ecstvecfcer Ste Wight Pblshngareae Max rman Opersins reco GU Larbat Fetldreter Seen Ser sibscipton areang manager Nichelle else shop shop ley coukbbscipioMEG aces O59 SET Editor Chris Miler DISTRIBUTION IN GREAT BRTTAN Sejrur Dsrbton ted essay Avrue Landon ECAP rel. 070794000 semnouenik DISTRIBUTION IN NORTHERN IRELAND ‘AND REPUBLICOF IRELAND Nevepeadt 259236863850 Clo KELSEYmedia seeds 0240 aighs snes Reprdton nubs orn pat fain exe wth peso ring fon the pues Neto eerbtrs aries subi fercontetn yh eter rte trea oa he ahora ec bch Whee photogs nc. ich wrath prey ote cat, aisontorepcxether whe been cise fe theouer he cop Their caret pararee pasa sponse tates ae eased The ews ‘egrezedite maga se ote te te ede rthe pubes Key Meda caps oat foros andsenicefedy dpa okey Mada es a reyes pracy ging yo eas abouthow ve woe you gerennfoaton aru dea stckeyeuker cl 0959 543524 yuh ary ‘ston psa Subriting our eta eats our consent ws you choos then tat we ard carpe may contact yout precisa ices hat bok ‘lean youve mal. phone rar SMS Ya can pout at ANY re veal dacorleeyuko OS 43524 Wl ever aster dig rection the pubes cot be hi espns forte cacy he eatin ey conser arg fom Hele Meas roespnsblty for be canpans adverisgin ts ude Thehethand de fomaton pesca is ides an etuatora scute ard snattendedas2 ste or rnedcladice Cra yr hsthene poser rlrganoxrene anges your det. MUSCLE AFTER 40CONTENTS PHASE1 FOUNDATIONS Introduction pi2 Week 1Workout pie Week 1 Workout 2 p20 Week 1 Workout 3 p24 Week 1 Workout 4 p28 Week 2 p32 Week 3 Workout 1 p34 Week 3 Workout 2 p38 Week 3 Workout 3 paz Week 3 Workout 4 pas Week 4 pso 4 PHASE 2 STRENGTH Introduction p52 Week 1Workout 1 p56 Week 1Workout 2 p60 Week 1Workout 3 pea Week 1Workout 4 pes Week 2 p72 Week 3 Workout? p74 Week 3 Workout 2 p78 Week 3 Workout 3 p82 Week 3 Workout 4 ps6 Week 4 p90 PHASE 3 HYPERTROPHY | Introduction p92 Week 1Workout 1 p96 Week 1Workout 2 p100 Week 1 Workout 3 pio4 Week 1Workout 4 pos Week 2 pra Week 3 Workout 1 pia Week 3 Workout 2 pr Week 3 Workout 3 pi Week 3 Workout 4 pI26 Week 4 p130 MUSCLE AFTER 40a WELCOME! MUSCLE AFTER 40 Building muscle after 40 might seem more challenging, but it's absolutely achievable with the right approach and mindset. One universal truth in both fitness and life is that we often overestimate what can be done in aweek, yet underestimate what can be accomplished in three months. I've witnessed it countless times: if you've waited until just before a big event to. start building muscle, even the most ambitious plan can't deliver instant results. However, if your target date is 12 weeks away, you're in the perfect position to transform your physique, and this guide will help you get there. We have harnessed nearly two decades of expertise in muscle-building specifically tallored for those over 40, to create a programme that helps you get stronger and healthier swiftly while respecting your body's unique needs. Commit now, as you read this, to engage fully with this programme - both in the gym and in your daily routine ~ and you'll be amazed at what you can achieve. What happens in the three months beyond is up to you, but tall starts here Joel Snape Editor @loetSnape7 RULES OF BUILDING MUSCLE UES L ae Tee] Ce leaner physique? Of course you do. Read ontolearn the seven essential rules you SOOO TET oaRULE 2 RULE1 KNOW YOUR HAVE APLAN MOVES ee Before you even think about picking up a dumbbell or loading up a barbel, youneed! to understand how to performall the exercises that make up your workout This is crucial not only to prevent injury, but also to ensure that every rep of every lifthits the target muscle or muscles effectively so you get better results in ess time. Even if you think you know how to do the moves inthis Book, take time to check the form guides. Walk into the gym without knowing exactly what you want to achieve and you're going to end up training at random. Not ideal for results. You've madea start onthis rule simply by picking up this book, but take it further by making a back-up plan in case your preferred kit isn’t available: that way, if someone's curling in the squat rack, you won't be stymied for long, MUSCLE AFTER 40 7MUSCLE AFTER 40 RULE 4 CHOOSE THE RIGHT WEIGHT How do you know you have chosen the right weight? The final couple of reps of the first few sets should feel hard, and the final reps of the final sets should be very challenging. If you finish all the reps and feel like you could have done another five, the weight is too light; if you can only perform half the target number of reps before your muscles fail, the weight is too heavy. Selecting your starting weight for each exercise may require a little trial and error. If in doubt it's best to start light, then increase the weight in subsequent sets - or even do an extra set - instead of starting too heavy and not being able to finish the set, RULES INCREASE TIME UNDER TENSION When it comes to hypertrophy (muscle growth), the weight, sets and reps you use are arguably less important than the time your muscles spend under tension (TUT). This is what will force them to grow. This plan uses tempo recommendations to control your TUT — by lifting a weight for two seconds and lowering it for four, you might make a single set last for 60-90 seconds, rather than the 15-30 it would take if you did it without considering tempo. The result? More muscular damage ~ and faster growthRULE 6 USE YOUR MIND Forging better mind-to-muscle connections wil goa long way towards building new muscle mass faster. All this means is that when you are performing each rep, you focus on the muscles that are working to move the weight: for instance, making sure your pecs are activating throughout a bench press, rather than letting your triceps take over. Literally looking at the muscle, either directly or in a mirror, is a great way to connect your mind to that muscle and make it work as hard as possible. Simply slinging a weight around won't give you the results you want 10 RULE7 EXECUTE WITH INTENT You need to start every single session with the mentality that this is going to be the best workout you've ever had, Attacking each set with a sense of intent, purpose and positivity goes a long way to getting out of your comfort zone, which is Where you need to be if you want to make big changes to your body fast. Shut out thoughts about problems at work, an argument with the missus or the want-away striker whose departure will ruin next season. Instead, put your phone on airplane mode, stick on your headphones, turn up the volume and lift like your life depends on it MUSCLE AFTER 40Phase 1Week1 BUILD YOUR FOUNDATIONS Over the first four weeks of the plan, you'll master the big dumbbell and barbell lifts, setting the stage for big gains laterhe aim of the first four-week phase of your training is simple: build firm foundations so that everything else is easier. If you've never lifted before, this is where you'll familiarise yourself with the movements that form the rest of the plan, focusing on one move at a time and taking generous rests so that you can nail every set Evenif you're a gym veteran, i's worth doing consider this phase a reset, a time to reassess your approach to the moves, focusing on form and tempo tomake them more effective, The bench press isa classic example - sure, you can bang out a handful of sloppy reps, but make them stow, controlled and think about activating your pecs as you do them, 14 and you'll bulld a mind-muscle connection that will give you huge benefits in the weeks to come Inthis phase, you split your training into upper- body and lower-body workouts, doing two of each every week. For beginner and intermediate lifters this is absolutely the best way to train, since you simply carr bring the same focus and intensity to, say, an arms-only session that requires a full week of rest before the next one. With this method, you'll combine pushing and pulling movements that tax your body to the limit, then get a couple of days’ rest before you work on the same body parts again. Build your foundations well, and you'll be stronger and bigger in 12 weeks’ time. MUSCLE AFTER 40,[él Phase 1Week1 @ DUMBBELLBENCHPRESS © DBBENT-OVER ROW SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP Doing these movements with dumbbells forces youtouse less weight than you might manage with abarbell, but will make you aware of any muscular imbalances, Lie on a flat bench holding a pair of dumbbells Holding a pair of dumbbells, bend your knees overhead with arms straight. Lower them until you feel slightly and lean forwards from the hips, Pull aslight stretch in your pecs, then press them overhead, the dumbbells up to your ribcage, retracting bringing them together until they almost touch. your shoulder blades and pulling your elbows, behind you. Lower slowly back to the start. MUSCLE AFTER 40 7Phase 1Week1 WORKOUT 1 DB OVERHEAD PRESS SETS 3 REPS 12 TEMPO 1010 REST 60sec With your feet shoulder-width apart, hold a dumbbell in each hand at shoulder height. Keep your chest up and your core muscles braced. Press, the weights directly upwards, until your arms are extended overhead. Then lower slowly. 18 FITTIP Inboth thesemoves, stopping just before your elbows lock out will Increase the tension on your muscles, whichis the best way to encourage hypertrophy. DB BICEPS CURL SETS 3 REPS 12 TEMPO 1110 REST 60sec Stand tall holding dumbbells, palms facing away. With your elbows close to your sides, curl the bells towards your chest, stopping just before your forearms are vertical. Squeeze your triceps atthe bottom of the move and biceps at the top. MUSCLE AFTER 40I] Phase 1Week1 © MED BALL PRESS-UP SETS 3 REPS 12 TEMPO 1010 REST 60sec Get into press-up position with your hands ona medicine ball, feet slightly apart. Lower until your chest touches your hands, keeping your elbows as close to your body as possible, then press back up. MUSCLE AFTER 40 © DB ONE-ARM BENT FLYE SETS 3 REPS 12 each side TEMPO 1110 REST 60sec Place one knee on a bench, supporting your torso witha straight arm, holding a dumbbell in the other hand, With your foot flat and core braced, raise the weight to shoulder height, then lower slowly. Do all the reps on one side, then switch 19Phase 1Week1 WORKOUT 2[él Phase 1Week1 @ DBSQUAT © DBLUNGE SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 each side TEMPO 1010 REST 60sec —ar FITTIP Iyoufind that your grip becomes the limiting factor during either of these moves, try using some chalk to help out onthe last few reps. Holding a pair of dumbbells, sit down and back Holding a dumbbell in each hand, take one into a squat. Your thighs should be parallel to step forwards and lower your body until both the floor at the bottom of the move. Keep your knees are bent at right angles. Then push off weight on your heels as you drive back up. your front foot to reverse the movement. MUSCLE AFTER 40 21Phase 1Week1 [sl WORKOUT 2 DBROMANIANDEADLIFT © GLUTEBRIDGE SETS 3 REPS 12 TEMPO 10 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec. Holding a set of dumbbells and keeping slight Lie on the floor with your feet close to your glutes. bend in your knees, bend forwards from the Drive through your heels to raise your hips, tense hips and lower the dumbbells until you feel a your glutes at the top of the move, then lower. stretch in your hamstrings. Reverse the move under control. If it's too easy, add a weight plate. back to the start and push your hips forwards. 22 MUSCLE AFTER 40,[él Phase 1Week1 DB SIDELUNGE Holding a pair of dumbbells, take a big step out to one side, leaving your trailing leg straight as you bend your leading leg. Push off your foot to return SETS 3 REPS 12 each side TEMPO 1010 REST 60sec _to the start position and repeat on the other side. PLANK SETS 3 TIME 30sec TEMPO Get into a plank position with your forearms on the floor and hands clasped in front of you. Brace your abs and glutes to keep your body in a straight line. Hold that position. / REST 60sec FIT TIP Ifthe plank feels too easy, don't extend the time — Instead, bring your elbows forwards andpress your heels together to make theleverage involved tougher. MUSCLE AFTER 40 23WORKOUT 2[él Phase 1Week1 @ INCLINEDBBENCHPRESS © DBONE-ARMROW SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 each side TEMPO 1110 REST 60sec FIT TIP The one-arm row works each side of your upper back independently, minimising any muscular imbalances that could limit your muscle-building Progress, Lie on a bench set at a30" angle holding adumbbell_ Place one knee on a bench, supporting your torso in each hand. Keep your feet flat on the floor and your _witha straight arm, holding a dumbbell in the back against the bench. Press the weights straight other hand, With your foot flat and core braced, up, without locking out at the top, then lower, row the weight up, leading with your elbow, then lower. Do all the reps on one side, then switch. MUSCLE AFTER 40 25Phase 1Week1 [sl WORKOUT 3 ©DBARNOLDPRESS = @ DBLATERALRAISE SETS 3 REPS 12 TEMPO 1010 REST GOsec SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP, During both of these moves, ® aimto keep your shoulder blades retracted throughout the movement otherwise you're shifting the emphasis tothe wrong muscles, Sit ona bench holding dumbbells in the start Hold a light dumbbell in each hand. Raise position of a curl, Curl them upwards, then turn them out to the sides, keeping a slight bend in your palms away and press them overhead, Then your elbows. To keep the tension on the right reverse the whole movement to complete the rep. muscles, keep your pinkies higher than your thumbs and don't go above shoulder height. 26 MUSCLE AFTER 40,Is] Phase 1Week1 © DBHAMMER CURL SETS 3 REPS 12 TEMPO 1110 REST 60sec Start by holding dumbbells, palms facing your thighs. Curl both weights up, squeezing your biceps at the top of the move. Don'talternate arms - this takes too much tension off the muscle while one arm rests. MUSCLE AFTER 40 © DIAMOND PRESS-UP SETS 3 REPS 12 TEMPO 1010 REST 60sec Get ina press-up position but with your hands in a diamond ~ the tips of your thumbs and index fingers. together — and lower your chest untilit touches your, hands. Keep your elbows tucked as you press back up. 27[él Phase 1Week1 @ LYINGLEG CURL © LEG PRESS ‘SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1010 REST 60sec ‘Mi FITTIP Different foot placement onthe legpress will target different muscle groups: higher will hitthe glutes harder, forinstance, Start Inthe middle, then experiment. Lie down on the machine, with the lever adjusted Sit on the machine, release the lock, and then slowly to fit your height - an angled machine is slightly lower the platform until your legs are at 90°. Pause better for hamstring recruitment. Curl your legs briefly at the bottom, then push through your heels to as far as possible without lifting your upper legs straighten your legs. Don't lock out fully at the top. from the pad, pause and lower. Don't erk. MUSCLE AFTER 40 29Phase 1Week1 [sl WORKOUT 4 © SEATEDCALFRAISE © DBREVERSELUNGE SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 each side TEMPO 1010 REST 60sec FITTIP These movements are designed to hit your alutes hard, so expect DOMSif youre notused no tining them Use foam-rolling on your oft days torelieve the pain From a standing position, take a big step back with one foot and lower until your trailing knee brushes the floor. Stand up, and repeat on the other side. This lunge variation makes it easier to maintain good knee alignment. Sit on the machine with your toes on the platform and legs under the pad. Allow the weight to descend until you feel a stretch in your calves, pause, then raise your heels by bringing your, ankles as high as possible, Pause and repeat 30 MUSCLE AFTER 40[él Phase 1Week1 GOBLET SQUAT Stand with your feet shoulder-width apart holding a dumbbell or kettlebell like a drinking goblet. Keeping your core braced, squat until you can SETS 3 REPS 12 TEMPO 1010 REST 60sec touch your knees with your elbows. Drive up through your heels to return to the start position. PLANK Get into a plank position with your forearms on the floor and hands clasped in front of you, then brace your abs and glutes to keep your SETS 3 TIME 45sec REST 60sec body in a straight line. Hold that position. MUSCLE AFTER 40 31Phase Week fl WEEK 2 Drop the reps but up your sets, and you'llincrease your work capacity WORKOUT UPPER BODY 1 rr Cel a "Dual enh ess 4 ‘0 fast 2 unbl er aerro ‘ 0 m0 vaste { buntbelioveread pss 4 0 ‘00 cast ‘tunta iess cu 4 0 m0 vaste Seine tapes 0 4 0 ‘00 cast 8 bumtel areata verte 4 0 m0 set WORKOUT 2 LOWER BODY 1 re test | a ‘Ounbtel sat 4 ‘00 sas 2umbbelnge 4 roe 0 ‘m0 sas $ Dumtel oman cet 4 0 mo sas ‘eg 4 0 m0 fast S Dumbetsielvoe 4 von ioe ‘00 sas Penk 4 a0see WA suse WORKOUT 3 UPPER BODY 2 "Tene cube bach ess 4 0 ‘00 sat 2 Dunbetlone-am bee em 4 0 m0 cast 2 bunt oes 4 0 ‘00 cast ‘ unbellawalase 4 0 m0 cast § bunt arene 4 0 m0 cast 8 Diamond pes-up 4 0 ‘00 cast WORKOUT 4 LOWER BODY 2 Hegout 4 11 ‘00 sas 2leopess 4 0 ‘0 cast ‘Sotadat ise ‘ 0 oo base ‘unbtel ereselunge 4 vorace ae ‘0 sat S ote scus 4 0 ‘00 suse Penk 4 s0see rm suse 32 MUSCLE AFTER 40[él Phase 1Week3. @ BENCH PRESS © BENT-OVER ROW SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP Make sure you hold the top position of each rep of the bent-overrow and squeeze your muscles to make them work harder sothat each rep counts. Lie on the bench with your feet on the floor Bend your knees slightly and lean forwards Hold the bar with your hands shoulder-width with your hands just wider than shoulder- apart. Slowly lower the bar to your chest. width apart on the bar, Pull the bar up to your Drive your feet hard into the floor and push lower sternum, focusing on pulling your elbows the bar back strongly to the start position behind you, then lower under control. MUSCLE AFTER 40 35Phase 1Week3 3] WORKOUT 1 © OVERHEAD PRESS SETS 3 REPS 12 TEMPO 1010 REST 60sec Hold the bar with your thumbs wrapped on the same side as your fingers, touching your shoulders. Brace your glutes and core and press the bar overhead, putting your head through the ‘window of your arms at the top. Lower under control 36 FITTIP Inthe overhead press, keeping your feet together willincrease core engagement. Don'tuse any push from your legs - youll target the wrong muscles. OQ LYING DB PULL-OVER SETS 3 REPS 12 TEMPO 1010 REST GOsec Lie on a bench with a dumbbell in both hands, directly above your head. Let the dumbbell descend behind your head, with your arms fairly straight, Pause, then ‘pull it back up to the start position. MUSCLE AFTER 40[él Phase 1Week3. @ EZ-BARBICEPSCURL @LYINGEZ-BAREXTENSION SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1010 REST 60sec Using an EZ-bar reduces stress on your Lie ona bench, holding an EZ-bar above your elbows. Stand straight and curl the bar chest with straight arms. Slowly lower the bar upwards. Squeeze your biceps at the top of the, towards the top of your head by bending your movement and your triceps at the bottom elbows, which should stay pointing directly to the celling. Then straighten your arms. MUSCLE AFTER 40 37[él Phase 1Week3 © BARBELL SQUAT © BBLUNGE SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 each side TEMPO 1010 REST 60sec FIT TIP Inlower-body moves like the squat, gripping the bar hard can cause anetfect known as irradiation’ that tightens up your core andallows you to lift more weight. Stand with your feet just wider than shoulder- Stand holding the barbell across your traps and width apart, holding the bar on your upper traps. take a big lunge forward, allowing your trailing Sit down and back, keeping your chest up and knee to brush the floor. Push off your front foot to your core engaged, When you've gone as low as return to the start, and repeat on the other side. Possible, drive through your heels to stand. MUSCLE AFTER 40 39Phase 1Week3 [sl WORKOUT 2 © ROMANIANDEADLIFT © GLUTEBRIDGE SETS 3 REPS 12 TEMPO 1110 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP For squats, using apad (or rolled-up towel) on the bar can compromise your safety andlifting posttion. But f youuse abarbell for the glute bridge, I's fine to decrease soreness, Grab the bar with an overhand grip. Bend your Lie on the floor with your feet close to your glutes. knees slightly, then keep your chest up, shoulders Drive through your heels to raise your hips, tense back and maintain a neutral arch in your lower your glutes at the top of the move, then lower under back as you push your hips back. Go as far as you control. If it's too easy, add a weight plate or barbell. can while keeping the bar close to your body. 40 MUSCLE AFTER 40Is] BB ROLL-OUT SETS 3 REPS 12 TEMPO II11 REST 60sec PLANK SETS 3 TIME 45sec REST 60sec Phase 1Week3 Get on your knees with your arms extended and your hands holding a barbell with a shoulder- width grip. Slowly roll the barbell away from your body, keeping your core braced. Go as lowas possible, then pull the bar back in. Get into a plank position with your forearms on the floor and hands clasped in front of you, then brace your abs and glutes to keep your body ina straight line. Hold that position. MUSCLE AFTER 40Phase 1Week3 [sl WORKOUT 3 S ee i a en 5 r[él Phase 1Week3. @ INCLINEBENCHPRESS ©UNDERHAND ROW SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP Press and lower the barin the straightest tine possible tomake eachrep more effective and reduce stress and strain on your shoulder elbow and wrist joints Lie on an incline bench with your feet on the floor. Hold a barbell with an underhand grip, so your Hold the bar with an overhand grip with your palms face away. Bend forwards at the hips and pull hands shoulder-width apart. Slowly lower the bar the bar to your sternum. Pause, and then lower. to your chest, then drive it strongly upwards. MUSCLE AFTER 40 43Phase 1Week3 3] WORKOUT 3 © PUSH PRESS SETS 3 REPS 12 TEMPO 10X0 REST 60sec © EZ-BAR UPRIGHT ROW SETS 3 REPS 12 TEMPO 1110 REST 60sec FITTIP V inatempo chart, x means you should move the weight explosively. Inthe push press, you should stil, lower under control for more muscle. Hold the bar at shoulder level, Do a quarter-squat to gather momentum, then drive explosively through your heels to help you press the bar overhead. Pause at the top, and lower under control 44 Hold an EZ-bar with your hands fairly close, palms facing you. Pull the bar up, bringing your elbows out to the sides, untilit’s under your chin. Pause, then lower. Don't use momentum - it's bad for your shoulders. MUSCLE AFTER 40[sl Phase 1Week3 © EZ-BARREVERSECURL @BBSHRUG SETS 3 REPS 12 TEMPO 110 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec Sit at a preacher bench holding an EZ-bar with your palms down. Curl it up towards your chin, squeeze your biceps at the top, then lower it under control. Reverse curls are harder than normal curls, so you might need to use a lighter weight. MUSCLE AFTER 40 Hold a heavy barbell with an overhand grip and ‘shrug’ your shoulders directly upwards ~ not ina circle, Pause, and then lower. If your grip becomes a limiting factor, use chalk or straps. 45phase Week 3 WORKOUT ‘ Pe. MUSCLE AFTER 40 46[él Phase 1Week3. © DEADLIFT © FRONT SQUAT SETS 3 REPS 12 TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1010 REST 60sec FITTIP Ifyou haven't got the wrist flexibility for these Olympic-style front squats, you can squat with crossed arms - but work. ‘on your mobility and aim toswitch eventually, Stand with your toes under the bar, feet hip- Grip the barbell with hands slightly wider than width apart. Grab the bar with your arms vertical shoulder-width apart and elbows pointing forwards. and just outside your knees. Straighten your Unrack the bar, take a deep breath, brace your back by raising your chest and driving your hips. core and lower under control into a full squat forward, pulling the bar against your shins, Drive back up through your midfoot to stand. MUSCLE AFTER 40 47Phase 1Week3 [sl WORKOUT 4 © BB SPLIT SQUAT © GOOD MORNING ‘SETS 3 REPS 12 each side TEMPO 1010 REST 60sec SETS 3 REPS 12 TEMPO 1110 REST 60sec FIT TIP. Thesemovementsboth SMe “eauirestrong core engagementobeeecve Before yousta brace yourabs asi yar pout totake apunch, to stay stable, Stand tall with the bar across your upper traps, then Hold the bar against your traps and bend your take a big step forwards into a lunge position. Bend knees slightly, then bend forwards at the your knees until your trailing knee brushes the floor, _hips, keeping aneutral spine. Go as close as. then straighten your rear leg. Alternate sides. possible to parallel, then straighten up. 48 MUSCLE AFTER 40ks Phase 1Week3 Get into position on one forearm, with your SIDE PLANK other hand on your hips - your feet can be staggered for balance, or ‘stacked’ one on top of the other if you're more advanced. Brace and hold, keeping your body ina straight line. SETS 3 TIME 45sec each side REST 60sec SIDE PLANK STAR Get into the side plank postion, then raise your upper arm and leg at the same time to increase the SETS 3 TIME 45sec each side REST 60sec tension placed on your core to maintain balance. 49 MUSCLE AFTER 40WEEK 4 This final foundation week combines tougher moves with higher volume WORKOUTI UPPER BODY1 ‘on aess 20a vetoes ‘ty umtet ou oe Se2barbspsut Styne? tarnessenensin oo 0 m0 mo ‘0 ‘mo WORKOUT 2 LOWER BODY1 2bateloge ‘Roranen dest ‘cetige Seateraas rank WORKOUTS UPPER BODY 2 ‘nlnebenehress odode amshress setae Sela eves Saatelsig 0 0 0 0 0 mo 0 m0 ‘mo wo 0 WORKOUT 4 LOWER BODY 2 ‘aa Feat atl psqat {6eo¢maeg Sitenat Siena 50 0 Toxic soe 0 sssecesioe esse HOE mo mo ‘mo 0 na a as vse vase vase vase see MUSCLE AFTER 40,Phase 1Week 4 MUSCLE AFTER 40Phase 2Week1 GET STRONGER -— FASTER The second phase of your plan uses supersets and paired movements to help you make quick gains 53this phase of your programme, things get tougher. You'll shift from an upper- lower body focus to a more traditional bodybuilding training split, hitting each body part once a week: one workout each for chest and triceps, back and biceps, legs, and shoulders and core. This means more sets for each muscle per workout, Which means you'll need to grit your teeth and push through. But the good news is you'll also be hitting your muscles from multiple angles - crucial in the case of body parts such as the shoulder, where maximum size means hitting all three heads of the muscle (front, back and side). Youll stil do the first two moves in each workout as standalone movements, but the other four movements in each session are done as supersets, which means you'll pair movements and alternate sets between them. So where the exercises are marked A and B, you do one set of move A, rest as indicated, then one set of B, then rest, and continue till you complete all the reps. This technique enables you to hit a muscle group harder and fram different angles in the same session, helping you to build strength and kick-starting the hypertrophy process. Finally, by including more isolation-heavy movements ~ EZ-bar curls, for example - you'll also hit individual muscles harder during this phase. It's not easy, but give every workout all you've got, and you'll grow fast. 54 MUSCLE AFTER 40,ya 7; mY ad yi rs[3] Phase 2 Week1 BENCH PRESS SETS 5 REPS 10 TEMPO 1010 REST 90sec Lie on the bench with your feet on the floor. Hold the bar with your hands shoulder-width apart. Slowly lower the bar to your chest. Drive your feet hard into the floor and push the bar back strongly to the start position. MUSCLE AFTER 40 P FIT TIP . Inboththese movements, squeezing the bars ashard as possible will help the surrounding muscles fire, allowing you to squeeze ‘out some extrareps. TRICEPS DIP SETS 5 REPS 10 TEMPO 1010 REST 90sec Grip a set of dip bars with your hands roughly shoulder-width apart, arms straight. Lower yourself until your upper arms are parallel to the floor, keeping your chest upright to hit your triceps. Press back up. 57Phase 2 Week1 WORKOUT 1 ©© INCLINE DB BENCH PRESS SETS 3 REPS 8 TEMPO 1010 REST 60sec onfet Lie on a bench set at a 30° angle holding a dumbbell in each hand. Keep your feet flat on the floor and your back against the bench. Press the weights straight up, without locking out at the top, then lower. 58 FITTIP Themind-muscle connection really helpsin both of these moves, Focus the movementin your pecs, rather than using the surrounding muscles © © INCLINE DBFLYE SETS 3 REPS 8 TEMPO 1010 REST 60sec Lie ona bench set at an incline, holding dumbbells above you, palms facing in. Lower your arms out to, the sides with your elbows slightly bent, until you feel a stretch in your chest, then bring them together. MUSCLE AFTER 40[él Phase 2 Week1 CLOSE-GRIP BENCH PRESS LYING TRICEPS EXTENSION SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Lie ona bench and grip a barbell with your hands Lie ona bench with an EZ-bar held overhead, arms just narrower than shoulder-width apart. Lower the straight. Lower the bar towards your forehead barbell to your chest, keeping your elbows close by bending your arms. Pause, then use your to your sides. Pause, and then press back up. triceps to raise the weight back to the start MUSCLE AFTER 40 59Is] Phase 2Week1 @ BENT-OVER ROW SETS 5 REPS 10 TEMPO 1010 REST 90sec. Bend your knees slightly and lean forwards with your hands just wider than shoulder- width apart on the bar, Pull the bar up to your lower sternum, focusing on pulling your elbows behind you, then lower under control MUSCLE AFTER 40 FITTIP Aim to go to technical failure on the chin-ups, That means complete as many [Link] possible, but don't crank outsloppy reps or you won't get the full effect. © CHIN-UP SETS 5 REPS 6-10 TEMPO 1010 REST 90sec Hang from a bar with your palms facing towards you, shoulder blades retracted, Pull yourself Up until your chin is above the bar, pause, then lower until your arms are straight again. 61Phase 2 Week 1 [sl WORKOUT 2 DB ONE-ARM ROW DB ONE-ARM BENT FLYE SETS 3 REPS 8 each side TEMPO 1010 REST 60sec SETS 3 REPS 8 each side TEMPO 1010 REST 60sec FITTIP Liftas heavy as youcan forthe row, controlling the dumbbell up and down, but go lighter on the dumbbell fiyeto focus on perfect form. Place one knee on a bench, supporting your torso Place one knee on a bench, supporting your torso with a straight arm, holding a dumbbell in the witha straight arm, holding a dumbbell in the other hand, With your foot flat and core braced, other hand. With your foot flat and core braced, row the weight up, leading with your elbow, then raise the weight to shoulder height, then lower lower. Do all the reps on one side, then switch. slowly. Do all the reps on one side, then switch, 62 MUSCLE AFTER 40Is] Phase 2Week1 ©© EZ-BARBICEPSCURL © © EZ-BAR REVERSE CURL SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Using an EZ-bar reduces stress on your elbows. Stand straight and curl the bar upwards. Squeeze your biceps at the top of the movement and your triceps at the bottom. MUSCLE AFTER 40 Sit at a preacher bench holding an EZ-bar with your palms down, Curl it up towards your chin, squeeze your biceps at the top, then lower it under control. Reverse curls are harder than normal curls, so you might need to use a lighter weight. 63Phase 2 Week1 [sl WORKOUT 3 64 MUSCLE AFTER 40[él Phase 2Week1 © DEADLIFT © BB SQUAT SETS 5 REPS 10 TEMPO 1010 REST 90sec SETS 5 REPS 10 TEMPO 1010 REST 90sec FIT TIP For these two classic big compoundifts youwant to goas heavy as you can while maintaining perfect form tobulld raw strenath. ( Stand with your toes under the bar, feet hip- Stand with your feet just wider than shoulder- width apart. Grab the bar with your arms vertical width apart, holding the bar on your upper traps. and just outside your knees, Straighten your Sit down and back, keeping your chest up and back by raising your chest and driving your hips Your core engaged. When you've gone as low as forward, pulling the bar against your shins. possible, drive through your heels to stand. MUSCLE AFTER 40 65Phase 2 Week 1 [sl WORKOUT 3 DB LUNGE DB ROMANIAN DEADLIFT ‘SETS 3 REPS 8 each side TEMPO 1010 REST 60sec ea cee FITTIP ‘Make sure you brace your abs and lower back for the duration of the set forboth these exercisesto keep your Upper body stable. Holding a dumbbell in each hand, take one Holding a set of dumbbells and keeping a slight step forwards and lower your body until both bend in your knees, bend forwards from the knees are bent at right angles. Then push off hips and lower the dumbbells until you feel a your front foot to reverse the movement. stretch in your hamstrings. Reverse the move back to the start and push your hips forwards. 66 MUSCLE AFTER 40[él Phase 2 Week1 GOOD MORNING GLUTE BRIDGE SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Hold the bar against your traps and bend your Lie on the floor with your feet close to your glutes. knees slightly, then bend forwards at the Drive through your heels to raise your hips, tense hips, keeping a neutral spine. Go as close as your glutes at the top of the move, then lower under possible to parallel, then straighten up. control. If it's too easy, add a weight plate or barbell MUSCLE AFTER 40 67Phase 2 Week1 [sl WORKOUT 4 68 MUSCLE APTER 40[él Phase 2Week1 @ OVERHEAD PRESS © EZ-BAR UPRIGHT ROW SETS 5 REPS 10 TEMPO 1010 REST 90sec SETS 5 REPS 10 TEMPO 1010 REST 90sec P FITTIP Inboth of these movements, you'll get superior results fromusing a weight that you canmanage with very strict form, rather than relying on leg drive to power through, —_ Hold the bar with your thumbs wrapped on the Hold an EZ-bar with you" hands fairly close, palms same side as your fingers, touching your shoulders. facing you. Pull the bar up, bringing your elbows out to Brace your glutes and core and press the bar the sides, until it's under your chin. Pause, then lower. overhead, putting your head through the ‘window’ Don't use momentum - it's bad for your shoulders. of your arms at the top. Lower under control. MUSCLE AFTER 40 69Phase 2 Week1 [sl WORKOUT 4 ©ODBARNOLDPRESS ©@©DBLATERALRAISE SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec FITTIP Inthe lateral raise, don't 0 too high -ratsing the weights above your shoulders actually takes tension off your delts, reducing the effectiveness of themove. Sit on a bench holding dumbbells in the start Hold a light dumbbell in each hand. Raise position of a curl. Curl them upwards, then turn them out to the sides, keeping a slight bend in your palms away and press them overhead. Then your elbows. To keep the tension on the right reverse the whole movement to complete the rep. muscles, keep your pinkies higher than your thumbs and don't go above shoulder height 70 MUSCLE AFTER 40[él Phase 2 Week1 BB SHRUG Hold a heavy barbell with an overhand grip and ‘shrug’ your shoulders directly upwards - not inacircle, Pause, and then lower. If your grip Se ee Seow ee oosed becomes a limiting factor, use chalk or straps. Get into a plank position with your forearms PLANK on the floor and hands clasped infront of you, then brace your abs and glutes to keep your SETS 3 TIME 60sec REST 60sec body ina straight line. Hold that position MUSCLE AFTER 40 71_Phase2 Week Bl WEEK 2 Continue the body part split plan but up the reps to continue making gains WORKOUT1 CHEST AND TRICEPS a = hn La "Bench ress 5 ‘oo sate ass 9 5 2 ‘0 saset {Aino dentteltenchress a 0 ‘010 sasee 28 me onteltie a 0 ‘00 cast {ying Larose pinch press a 0 ‘0 sasee ABlying Etariicepsenenin a 0 ‘0 caste WORKOUT 2 BAGK AND BICEPS i = Lea a Wen-onr0n 5 ‘10 ast 20hinup 5 2 ‘0 caste ‘Wduntbetoweambentve a0 a nec ioe 10 vaste ‘8 Duntbetone ambentcerthe a mec to 100 vaste ez tertcepscut 3 0 ‘wo vaste ‘Bez terevenecu a 0 ‘00 saseo WORKOUT 3 LEGS Somes a hn Wea 5 ‘010 sasee 280 5 2 ‘00 sasee SA Dunibeliuoe a eA i ‘00 sasee $8 DunibelRonaioneatit a 0 ‘0 vaste cedroring a 0 ‘0 caste wou bye a r ‘oo vaste WORKOUT 4 SHOULDERS AND CORE a = Le a "vere ess 5 ‘10 suse 2etarupigtro 5 2 ‘0 caste ‘Su unbbet eld pss a 0 100 vaste 8 tunel ate 3 0 1010 vaste “asarelsi 3 0 ‘10 sastt BP a see ‘010 sasee 72 MUSCLE AFTER 40,® Phase 2 Week 2 MUSCLE AFTER 40 3WEEK 3 eset OT I 1[él Phase 2 Week3 INCLINE BENCH PRESS WEIGHTED TRICEPS DIP SETS 5 REPS 10 TEMPO 1010 REST 90sec SETS 5 REPS 10 TEMPO 1010 REST 90sec FITTIP Ifyou don'thavea weight bett (or vest, holdinga dumbbell between your feetis an excellent way to add weight fstighty tricky gg with heavier weights, Lie on an incline bench with your feet on the floor. With a weight belt around your waist, grip a set of Hold the bar with an overhand grip with your dip bars with your hands roughly shoulder-width hands shoulder-width apart. Slowly lower the bar apart, arms straight. Lower yourself until your to your chest, then drive it strongly upwards. upper arms are parallel to the floor, keeping your chest upright to hit your triceps. Press back up. MUSCLE AFTER 40 75Phase 2 Week3 [sl © © ALTERNATING ©@ LYING INCLINE BENCH DB FLYE SETS 3 REPS 8 each side TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec FITTIP Fora tougher version of the altemating bench press, keep the ‘inactive’ weight, overhead ~ rather than at the bottom of the move-as youliftthe other dumbbell Lying on a bench set at an incline, press one dumbbell_—_Lie ona bench with the dumbbells above you, overhead, lower it and then repeat the move on palms facing in. Bring your arms apart, keeping the other side. This recruits more of the stabilising your elbows slightly bent, until you feel the stretch muscles of your torso in order to keep you steady. in your chest, then bring them back together. 716 MUSCLE AFTER 40[él Phase 2 Week3 EZ-BAR PULL-OVER CLOSE-GRIP BENCH PRESS SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Lie on a bench with an EZ-bar held overhead Lie ona bench and grip a barbell with your hands Keepinga slight bend in your arms, lower the weight __just narrower than shoulder-width apart. Lower the behind your head until you feel the stretch in your barbell to your chest, keeping your elbows close triceps, pause and then pull it back over your head. to your sides. Pause, and then press back up. MUSCLE AFTER 40 77Phase 2 Week 3 WORKOUT 2 78[él Phase 2Week3. @ BENT-OVERROW © WEIGHTED CHIN-UP ‘SETS 5 REPS 10 TEMPO 1010 REST 90sec SETS 5 REPS 6-10 TEMPO 1010 REST 90sec my? 4, FITTIP Beoltanarer headed Gene erases (eau eee et and core, andlet you get anotherrep or two. Bend your knees slightly and lean forwards Wearing a weight belt or vest or holding a with your hands just wider than shoulder- dumbbell between your feet, hang from a bar width apart on the bar. Pull the bar up to your with palms facing you. Pull up until your chin's lower sternum, focusing on pulling your elbows over the bar. Pause, then lower - don't drop, or behind you, then lower under control. you'll risk hurting your elbows at the bottom. MUSCLE AFTER 40 79Phase 2 Week 3 [sl WORKOUT 2 ©© WIDE-GRIPPULL-DOWN © © SEATED ROW SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec FITTIP Inboth these moves, pause for one secondatthe bottom of eachrep (when yourhands are closest to your body) to work the targeted muscles harder. Siton the pull-down machine and take a wide Sit on the machine with a double-D handle rip on the bar, hands almost double shoulder- attached, knees slightly bent. Pull the handle width apart. Pull the bar down to your chest, into your sternum, bringing your elbows aiming to bring your elbows behind you. Focus behind you and your shoulder blades together. ‘on keeping your shoulder blades engaged. Pause, then return to the start position. 80 MUSCLE AFTER 40Is] Phase 2Week3 ©© EZ-BARBICEPSCURL ©@© DBHAMMER CURL ‘SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Using an EZ-bar reduces stress on your elbows. Stand straight and curl the bar upwards. Squeeze your biceps at the top of the movement and your triceps at the bottom. MUSCLE AFTER 40 Start by holding dumbbells, palms facing your thighs. Curl both weights up, squeezing your biceps at the top of the move. Don't alternate arms - this takes too much tension off the muscle while one arm rests. 81Phase 2 Week3 [sl WORKOUT[sl Phase 2 Week 3 @ SUMO SQUAT SETS 5 REPS 10 TEMPO 1010 REST 90sec Start with a barbell across your back and your feet wider than in a traditional squat, toes pointed out to the sides, Lower into a squat, pause when your thighs are parallel to the ground, then stand up straight. MUSCLE AFTER 40 FITTIP Your optimum foot-width for any kind of squat will depend on your limb and torso length, Experiment to see what works, and stick with it © FRONT SQUAT SETS 5 REPS 10 TEMPO 1010 REST 90sec Grip the barbell with hands stightly wider than shoulder-width apart and elbows pointing forwards, Unrack the bar, take a deep breath, brace your core and lower under control into a full squat. Drive back up through your midfoot to stand. 83Phase 2 Week3 [sl WORKOUT 3 © © BB SQUAT © © BBLUNGE SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 each side TEMPO 1010 REST 60sec FIT TIP Ifthe barbell eels uncomfortable, ensure it'snotresting across your neck and experiment with ‘your grip width, You'll get used to the soreness, Stand with your feet just wider than shoulder- Stand holding the barbell across your traps and width apart, holding the bar on your upper traps. take a big lunge forward, allowing your trailing Sit down and back, keeping your chest up and knee to brush the floor. Push off your front foot to your core engaged. When you've gone as low as return to the start, and repeat on the other side. possible, drive through your heels to stand 84 MUSCLE AFTER 40[él Phase 2Week3 ROMANIAN DEADLIFT GLUTE BRIDGE SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec Grab the bar with an overhand grip. Bend your Lie on the floor with your feet close to your glutes. knees slightly, then keep your chest up, shoulders Drive through your heels to raise your hips, tense back and maintain a neutral arch in your lower your glutes at the top of the move, then lower under back as you push your hips back. Go as far as you control. If it's too easy, add a weight plate or barbell can while keeping the bar close to your body. MUSCLE AFTER 40 85[él Phase 2Week3. @ PUSH PRESS © BB SHRUG SETS 5 REPS 10 TEMPO 1010 REST 90sec SETS 5 REPS 10 TEMPO 1010 REST 90sec v V 4 FIT TIP we. _ Tityounaven't got any straps, tryatrap bar-itll take some of the emphasis off your grip andallow you to handle more weight than astraight-bar shrug Hold the bar at shoulder level. Do a quarter-squatto Hold a heavy barbell with an overhand grip and gather momentum, then drive explosively through ‘shrug’ your shoulders directly upwards - not your heels to help you press the bar overhead. ina circle. Pause, and then lower. If your grip Pause at the top, and lower under control becomes a limiting factor, use chalk or straps. MUSCLE AFTER 40 87Phase 2 Week 3 [sl WORKOUT 4 ©@SEATEDDBPRESS ©@DBLATERALRAISE SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 REPS 8 TEMPO 1010 REST 60sec FIT TIP Sitting on abench with no backrest will slightly Increase core activation, but decrease your ability tohandleheavy weights Inthe shoulder press. Pick what works for you. Sitting on a bench with a back support, hold a Hold a light dumbbell in each hand. Raise pair of dumbbells at shoulder height and then them out to the sides, keeping a slight bend in press them overhead, keeping your palms facing your elbows. To keep the tension on the right forward. Don't lock out completely at the top - muscles, keep your pinkies higher than your itll keep the tension on your tris and delts. thumbs and don't go above shoulder height 88 MUSCLE AFTER 40[sl Phase 2 Week 3 EZ-BAR UPRIGHT ROW PLANK SETS 3 REPS 8 TEMPO 1010 REST 60sec SETS 3 TIME 60sec REST 60sec Get into a plank position with your forearms on the floor and hands clasped in front of you, then brace your abs and glutes to keep your body ina straight line. Hold that position. Hold an EZ-bar with your hands fairly close, palms facing you. Pull the bar up, bringing your elbows out to the sides, untilit's under your chin, Pause, then lower. Don'tuse momentum - its bad for your shoulders. MUSCLE AFTER 40 89WEEK 4 The final week of your strength phase ups the volume, Make sure you keep those rests strict WORKOUT 1 GHEST AND TRICEPS "oInedenchss ‘2Vewtedrcepscp tterstng i 0 Lying AMéLbarpuover ‘80s gintona press 5 ® joracastoe ‘0 0 ‘0 ‘01 vo vo sasee sasee vase sas asec coset WORKOUT 2 BAGK AND BICEPS Ben oe0H 2agtedchinag ‘nie git uecown 28 Senet “WeLbar beast B0unatel tenet 5 a a a a ‘0 00 ‘0 ‘0 ‘01 ‘01 suse susie suse asec vase suse WORKOUT 3 LEGS Sam sit mst Suet ‘atl ung Womanandeati Bowe 5 a a a 3 ® 0 IracHSIOE 0 0 0 ‘0 ‘01 ‘01 ‘01 0 susie sasee susie vase sas sasee WORKOUT 4 SHOULDERS AND CORE es ne ee shores 2 Bartel shoe ‘i SexedGumttelloverasd press 8 Durell aise Meza wihrow BP 90 5 5 a a 3 a ‘0 ‘01 ‘0 ‘010 ‘0 vo suse sasee sas sas asec vase MUSCLE AFTER 40® Phase 2 Week3 MUSCLE AFTER 40 91In the last four weeks of your plan you'll push your muscles to the limit. Go hard, then go home 93nthe final phase of your programme, the intensity ramps up and the rests go down. This time, every session includes three pairs of movements done as supersets, forcing you to work at a high pace throughout each workout (and helping you burn fat to ensure your hard-earned muscle stays on display). This time, though, youll focus on antagonistic supersets, in Which you work opposing muscle groups which allows you to pack in more work in less time. Thanks to an effect called reciprocal innervation, it also means you'll be able to work harder. Research suggests that when you're working one muscle group, the ‘antagonist’ muscle (which performs the opposite function) rests, allowing it to work harder inits next set -triceps and biceps, for example. Again, where the exercises are marked A and B, you do one set of move A, rest as indicated, then one set of B, then rest, and continue till you complete all the reps, The rests are shorter now too. This phase also introduces more cable movements. These are key because they keep tension on the muscle throughout the entire range of motion for each rep. And finally, there’s more core training, giving you a more stable base to do your pressing and squatting from. This is where all the hard work you've put in pays dividends - keep working hard, but remember to enjoy it. 94 MUSCLE AFTER 408 Week1 @ 6 INCLINEDB @© DBONE-ARM BENCH PRESS BENT-OVER ROW SETS 5 REPS 8 TEMPO 2010 REST 10sec ‘SETS 5 REPS 8 each side TEMPO 2110 REST 45sec FITTIP. Lie on abench set at a 30° angle holding adumbbell _Place one knee on a bench, supporting your torso ineach hand. Keep your feet flat on the floor and your witha straight arm, holding a dumbbell in the back against the bench. Press the weights straight other hand. With your foot flat and core braced, up, without locking out at the top, then lower. row the weight up, leading with your elbow, then lower. Do all the reps on one side, then switch. MUSCLE AFTER 40 97Week1 & WORKOUT 1 @@ CABLECROSS-OVER ©@@LATPULL-DOWN SETS 4 REPS 10 TEMPO 2010 REST 10sec FITTIP SETS 4 REPS 10 TEMPO 2010 REST 45sec Stand with a split stance holding a D-handle attachment in each hand, with the cable set above shoulder height. Bring your hands down in anarc to meet in front of your chest, squeeze your chest muscles, then return to the start. 98 Sit on the pull-down machine and grip the bar with your arms vertical, Pull the bar down to your chest, aiming to bring your elbows down and behind you. Focus on keeping your shoulders engaged. MUSCLE AFTER 408 Week1 ©© CABLEFLYE ©© BENT-OVER REVERSE FLYE SETS 3 REPS 12 TEMPO 2111 REST 10sec SETS 3 REPS 12 TEMPO 2111 REST 45sec Holding a pair of dumbbells, bend forwards at the hips and, keeping a slight bend in your elbows, bringing your hands together and squeezing your raise them to your sides as if spreading your Hold the cable D-handles as you would in the cross- over, but this time keep them at shoulder height, chest muscles at the end of the movement. wings, pulling your shoulder blades together. MUSCLE AFTER 40 99Week 1 8 WORKOUT 28 Week1 @© BBLUNGE @©LEGPRESS SETS 5 REPS 8 each side TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2010 REST 45sec hi Stand holding the barbell across your traps and Sit on the machine, release the lock then stowly take a big lunge forward, allowing your trailing lower the platform until your legs are at 90°. Pause knee to brush the floor. Push off your front foot to briefly at the bottom, then push through your heels to return to the start, and repeat on the other side. straighten your legs. Don't lock out fully at the top. MUSCLE AFTER 40 101Week1 8 WORKOUT 2 © © GOBLET SQUAT ©© DBSTEP-UP SETS 4 REPS 10 TEMPO 2010 REST 10sec SETS 4 REPS 10 each side TEMPO 2010 REST 45sec 5 FITTIP. Stand with your feet shoulder-width apart holding Holding a dumbbell in each hand, step up onto a dumbbell or kettlebell ike a drinking goblet. abox set at knee height. Aim to push off your Keeping your core braced, squat until you can leading leg, without using your trailing leg (to help touch your knees with your elbows. Drive up reinforce good form, raise the toes on your rear through your heels to return to the start position. foot before moving). Step back down again. 102 MUSCLE AFTER 40SD Week1 ©© HANGINGLEGRAISE ©@© MEDBALL KNEE RAISE SETS 3 REPS 12 TEMPO 2111 REST 10sec SETS 3 REPS 12 TEMPO 2111 REST 45sec Hang froma bar and bring your legs up until they Hanging from a bar, hold a medicine ball are parallel to the floor, using your lower abs to between your knees. Bring your knees up until finish the movement without swinging your legs. your thighs are at roughly 45" to your torso. If grip’s a factor, you can use hanging slings. Lower back to the start under control. MUSCLE AFTER 40 103Week 1 8 WORKOUT 3 04 © MUSCLE AFTER 40os) @© CHIN-UP SETS 5 REPS 6-10 TEMPO 2010 REST 10sec Hang froma bar with your palms facing towards you, shoulder blades retracted. Pull yourself up until your chin is above the bar, pause, then lower until your arms are straight again, MUSCLE AFTER 40 Week1 @© TRICEPS DIP SETS 5 REPS 8 TEMPO 2010 REST 45sec FITTIP Grip a set of dip bars with your hands roughly shoulder-width apart, arms straight. Lower yourself until your upper arms are parallel to the floor, keeping your chest upright to hit your triceps. Press back up. 105Week 1 8 WORKOUT 3 @© EZ-BARBICEPSCURL ©@@© EZ-BARTRICEPS EXTENSION SETS 4 REPS 10 TEMPO 2010 REST 10sec SETS 4 REPS 10 TEMPO 2010 REST 45sec Using an EZ-bar reduces stress on your Stand holding an EZ-bar above your head, palms. elbows. Stand straight and curl the bar facing behind you. Lower the bar behind your upwards. Squeeze your biceps at the top of the head by bending your elbows. Pause, and then. movement and your triceps at the bottom. lift the weight by contracting your triceps. MUSCLE AFTER 40 106S Week1 ©© CABLEHAMMERCURL ©@ CABLE PRESS-DOWN SETS 3 REPS 12 TEMPO 2111 REST 10sec SETS 3 REPS 12 TEMPO 2111 REST 45sec Holding a cable rope attachment in both hands, Still holding the cable rope attachment, press curl it upwards towards your chest, pause and then down on the ropes tollift the stack, squeezing lower. Keep the tension on the cable throughout your triceps at the end of the movement. Avoid the move, and avoid using momentum. using the rest of your body to shift the weight. MUSCLE AFTER 40 107Week 1 8 WORKOUT 4 i3 Week1 @@© OVERHEADPRESS ©@DBLATERALRAISE SETS 5 REPS 8 TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2010 REST 45sec ~al) FITTIP Hold the bar with your thumbs wrapped on the Hold a light dumbbell in each hand. Raise same side as your fingers, touching your shoulders. them out to the sides, keeping a slight bend in Brace your glutes and core and press the bar your elbows. To keep the tension on the right overhead, putting your head through the ‘window’ muscles, keep your pinkies higher than your of your arms at the top. Lower under control. thumbs and don't go above shoulder height. MUSCLE AFTER 40 109Week 1 8 WORKOUT 4 ©© DBUPRIGHT ROW @© CABLE FACE PULL SETS 4 REPS 10 TEMPO 2010 REST 10sec SETS 4 REPS 10 TEMPO 2010 REST 45sec Hold a dumbbell in each hand. Pull them up to Hold the handles of a cable rope attachment with the top of your chest, bringing your elbows out to your palms facing downward and the cable set at the sides. Avoid jerking or using momentum to head height. Pull the rope handles to either side of safeguard your rotator cuffs. Lower under control. your forehead, pulling your elbows behind you. 10 MUSCLE AFTER 40SD Week1 ©© HANGINGLEGRAISE ©@© MEDBALLKNEERAISE SETS 3 REPS 12 TEMPO 2111 REST 10sec SETS 3 REPS 12 TEMPO 2111 REST 45sec Hang froma bar and bring your legs up until they Hanging from a bar, hold a medicine ball are parallel to the floor, using your lower abs to between your knees. Bring your knees up until finish the movement without swinging your legs. your thighs are at roughly 45" to your torso. If grips a factor, you can use hanging slings. Lower back to the start under control. MUSCLE AFTER 40 m[ieee WEEK 2 Once again, the moves stay the same but the volumeis increased WORKOUT 1 CHEST AND BACK Ls —— = Noche dnbetbench press 5 ai ose "BOunbtel near bent crow 5 weacusiot am ste 2nCableoessver 4 ® am vaste 2a oun 4 ry am st saveblethe a 8 am vaste 84. oe evesethe a 6 am sss WORKOUT 2 LEGS AND GORE Cs ee | ee | Adare unge 5 weacHsi0¢ aio ose Talegoess 5 0 mo st note sua 4 ® aio rose 2a tumtel sien 4 eeACHSDE 0 st satengaea a 6 m vosee s8Maseinealkge ee a 6 m set WORKOUT 3 BIGEPS AND TRICEPS Cs a =m ‘Monin 5 am vaste ‘Biceps ap 5 0 ano ss 2A aries at 4 ® am vaste 28 Sting ar viepsetensen ‘ ® ani ss ‘A abaropsbanmer cut a 6 am vaste ‘0 Cate roperceaspes dawn a 8 ano st WORKOUT 4 SHOULDERS AND GORE a oe co NOvereae ess 5 aio rose "BOunbbel terse 5 0 mo set 2AQunibel upton 4 2 am vosee 2cabe ce ul 4 @ ma ste ‘ngage a 5 an asec ‘8Meciine tlinerase a 6 m0 set 12 MUSCLE AFTER 40,Week2 Hy 13 MUSCLE AFTER 408 Week 3 @@ INCLINE @© WIDE-GRIP BENCH PRESS SEATED ROW SETS 5 REPS 8 TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2110 REST 45sec Lie on an incline bench with your feet on the floor. Sit on the machine with a wide-grip attachment, Hold the bar with an overhand grip with your knees slightly bent. Pull the handle in to your sternum, hands shoulder-width apart. Slowly lower the bar bringing your elbows behind you and your shoulder to your chest, then drive it strongly upwards, blades together. Pause, then return to the start position. MUSCLE AFTER 40 5Week3 Q WORKOUT 1 @OLYINGDBPULL-OVER ©@LYINGDBFLYE SETS 4 REPS 10 TEMPO 110 REST 10sec SETS 4 REPS 10 TEMPO 1110 REST 45sec Lie on a bench with a dumbbell in both hands, Lie ona bench with the dumbbells above you, directly above your head. Let the dumbbell descend palms facing in. Bring your arms apart, keeping behind your head, with your arms fairly straight. your elbows slightly bent, until you feel the stretch Pause, then ‘pull it back up to the start position. in your chest, then bring them back together. 116 MUSCLE AFTER 40s) Week 3 © © WIDE-GRIP ©© CABLE CROSS-OVER PULL-DOWN SETS 3 REPS 12 TEMPO 2010 REST 10sec SETS 3 REPS 12 TEMPO 2010 REST 45sec Sit on the pull-down machine and take a wide Stand with a split stance holding a D-handle grip on the bar, hands almost double shoulder- attachment in each hand, with the cable set width apart. Pull the bar down to your chest, above shoulder height. Bring your hands down aiming to bring your elbows behind you. Focus inanarc to meet in front of your chest, squeeze on keeping your shoulder blades engaged. your chest muscles, then return to the start. MUSCLE AFTER 40 117Week3 WORKOUT 2 ng8 Week 3 @© DEADLIFT @© BBSQUAT SETS 5 REPS 8 TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2010 REST 45sec Stand with your toes under the bar, feet hip- Stand with your feet just wider than shoulder- width apart. Grab the bar with your arms vertical width apart, holding the bar on your upper traps. and just outside your knees. Straighten your Sit down and back, keeping your chest up and back by raising your chest and driving your hips. your core engaged. When you've gone as low as forward, pulling the bar against your shins. possible, drive through your heels to stand. MUSCLE AFTER 40 119Week3 8 WORKOUT 2 @©@ LEG EXTENSION @@©LEGCURL SETS 4 REPS 10 TEMPO 1110 REST 10sec SETS 4 REPS 10 TEMPO 1110 REST 45sec Siton the machine with the pad against your Lie face down on the machine with the lever shins, Straighten your legs to lift the weight, but adjusted to fit your height (an angled machine Is don't lock out your knees. Pause for a second, slightly better for hamstring recruitment). Curl then lower the weight under control up as far as possible without lifting your upper legs from the pad, pause and lower slowly. 120 MUSCLE AFTER 40BICYCLE SETS 3 REPS 12 TEMPO 2010 REST 10sec Lie on your back with your fingers touching ~ not supporting - your head. Bring one elbow to the opposite knee, then repeat on the other side, keeping the movement controlled and feeling the tension across your abs. MUSCLE AFTER 40 OBLIQUE CRUNCH SETS 3 REPS 12 TEMPO 2010 REST 45sec Lie on your side with your knees bent, then use your obliques (side abs muscles) to ralse your torso off the floor. Pause at the top, squeeze your abs, then lower back to the start 1218 Week 3 @© WEIGHTEDCHIN-UP ©®@© WEIGHTED TRICEPS DIP SETS 5 REPS 8 TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2010 REST 45sec > > ° | ° ° °| ° ° | ° 2 ° Wearing a weight belt or vest or holding a With a weight belt around your waist, grip a set of dumbbell between your feet, hang from a bar dip bars with your hands roughly shoulder-width with palms facing you. Pull up until your chin's apart, arms straight. Lower yourself until your over the bar. Pause, then lower - don’t drop, or upper arms are parallel to the floor, keeping your you'll risk hurting your elbows at the bottom. chest upright to hit your triceps. Press back up. MUSCLE AFTER 40 123Week3 WORKOUT 3 @@ EZ-BAR PREACHER CURL SETS 4 REPS 10 TEMPO 1110 REST 10sec Sit at a preacher bench holding an EZ-bar with palms facing up. Curl the bar up to your chin, squeeze your biceps at the top, then lower it under control. Keep your elbows locked in position, avoiding using momentum to finish the move, 124 @© LYINGEZ-BAR EXTENSION SETS 4 REPS 10 TEMPO 1110 REST 45sec FITTIP. Lie ona bench, holding an EZ-bar above your chest with straight arms. Slowly lower the bar towards the top of your head by bending your elbows, which should stay pointing directly tothe ceiling. Then straighten your arms. MUSCLE AFTER 408 Week 3 ©© SPIDER CURL ©© CABLE EXTENSION SETS 3 REPS 12 TEMPO 2010 REST 10sec ‘SETS 3 REPS 12 TEMPO 2010 REST 45sec Lean over a preacher bench holding a bar so that your Stand facing away from a cable machine, holding the arms hang straight down, then curl the bar upwards. handles of a rope attachment with your arms bent You'll benefit from an increased range of motion behind your head, Extend your arms straight overhead, while still keeping your upper body supported. pause, then lower back to the start under control MUSCLE AFTER 40 R58 Week 3 @ © PUSH PRESS @© EZ-BARUPRIGHT ROW SETS 5 REPS 8 TEMPO 2010 REST 10sec SETS 5 REPS 8 TEMPO 2010 REST 45sec Hold the bar at shoulder level. Do a quarter-squatto Hold an EZ-bar with your hands fairly close, palms gather momentum, then drive explosively through facing you. Pull the bar up, bringing your elbows out to your heels to help you press the bar overhead. the sides, untilit’s under your chin, Pause, then lower. Pause at the top, and lower under control Don't use momentum - it's bad for your shoulders. MUSCLE AFTER 40 127Week3 8 WORKOUT 4 @@ CABLELATERALRAISE ©© CABLE FACE PULL SETS 4 REPS 10 each side TEMPO 1110 REST 10sec SETS 4 REPS 10 TEMPO 1110 REST 45sec FITTIP Stand side-on to a cable machine. Grasp the low Hold the handles of a cable rope attachment with attachment with the hand furthest away. Bring your palms facing downward and the cable set at the cable up ina lateral movement, pause at head height. Pull the rope handles to either side of shoulder height, then reverse the movement. your forehead, pulling your elbows behind you, Complete all the reps on one side, then switch, 28 MUSCLE AFTER 40WEIGHTED CRUNCH LOW RUSSIAN TWIST SETS 3 REPS 12 TEMPO 2010 REST 10sec SETS 3 REPS 12 each side TEMPO 2010 REST 45sec Lie flat on the floor holding a dumbbell to your Lie with your back flat on the floor and bring your legs chest with both hands. Contract your abs to to one side and then the other, like a set of windscreen lift your upper back off the floor and curl your wipers. Do the movement stow and under control, chest to your knees. Pause, and then lower. MUSCLE AFTER 40 R29(Meee WEEK 4 Is the final week, so giveit everything you've got WORKOUT 1 CHEST AND BACK eS ce ‘Wino bench rss 5 200 ose ‘Bice giseted on 5 4 am sae ‘2ALyngcumbl tore 4 0 200 ose ‘Blyngcumbl he 4 0 200 sate ‘AWie goat plldome a ® am osee 0b cross-aver a ® am sate WORKOUT2 LEGS AND CORE es ‘edit 5 8 m0 osee suet 5 8 200 sseo ‘2kleneenson| 4 0 mo osee Blegout 4 0 mo ssee snBiewle a ® tm osee ‘0bowe crunch a REACH SIE m este WORKOUTS BICEPS AND TRICEPS ‘ited chiap 5 a ‘i eigtecceps ia 5 a 2heLtarpeacter cat 4 0 ‘2Blying Lar eension 4 0 ‘nSpiercut a 2 a 0b opeoeread ices exten WORKOUT 4 SHOULDERS AND CORE as | Muses 5 a ‘Weber ett aw 5 a ‘Acetate 4 0 B0atietacapul 4 0 ‘Weighed crunch a @ ower usin a eacisie 130 MUSCLE AFTER 40Lo Week 4 MUSCLE AFTER 40 131WEsNMSreeiNass CUP Ss DISCOVER THE FULL COLLECTION ONLINE SHOPIKE LS EY@ GOR ayiial a CALL 01959 543 747 LINES OPEN MON-FRI 8.30AM - 5.30PM