After 40
General
Advanced
Dumbbell
Plan Details
The After 40 routine by emfuentes27 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs / Calves
Est. 48 min
8 exercises
Bodyweight Wall Squat
1 Set x 15 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Single-leg Romanian Deadlift
4 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 14 Reps
Tue
Chest / Triceps
Est. 55 min
9 exercises
Push-Up
1 Set x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Single-arm Cable Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Thu
Back / Biceps
Est. 54 min
8 exercises
Pull-Up
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Fri
Shoulders / Traps
Est. 42 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
