Arm Exercises

Over 40 Workout for Ripped Arms

Optimum Nutrition athlete Jason Powell, Ph.D., created a unique, pain-free training program that really works.

Jason Powell

Jason Powell, 41, has many titles: model, genetics lab operator, and scholar, to name a few. But none are more important to him than gym rat. The Air Force veteran started bodybuilding in his 20s and now follows an eclectic training program that keeps him lean year-round.

“Instead of four to six weeks of
the same style, each session is either heavy, high volume, moderate, or dropsets,” Powell says. “I recover faster and train injury-free compared with a linear periodization routine.”

Powell lifts weights five times a week and practices martial arts four times a week. Nutrition-wise, he’s designed a custom diet plan, too. “My diet has not changed in 12
to 15 years,” he says. “I eat 48 grams of protein, 60 grams carbs,
and 15 grams fat per meal.”

Ever analytical, Powell urges younger guys to question convention. “There isn’t a single way to perform a lift, because range of motion is unique for everybody. Find the moves and positions that are best for your body.”

The Workout: Arms

Powell does four sets of 12–15 reps per exercise, increasing the weight each set. This is his “moderate” day.

Exercise

Sets

Reps

Close Reverse-grip Bench Press –superset with-

4

12–15

Alternating Dumbbell Hammer Curl

4

12–15

Lying Dumbbell Triceps Extension –superset with-

4

12–15

Hammer Strength Preacher Curl

4

12–15

Weighted Triceps Dip –superset with-

4

12–15

Incline Dumbbell Supinating Curl

4

12–15

Jason’s Top 3 Tips for Guys Over 40

1. PRIME THE PUMP
Do one to two extra warmup sets to help loosen tissue that stiffens with age. You’ll pump more blood into the muscles you’re training.

2. KEEP YOUR EGO IN CHECK
Don’t be unrealistic about your capabilities. If you’ve never squatted 400 pounds and have back
or knee pain, don’t set a 400-pound squat as a goal.

3. CHOOSE THE RIGHT EXERCISES
Do 20–25 reps on a lift. If you don’t feel it in the muscles you want, change the move until you do.

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