Workout Routines

Train Over 40: Classic Muscle Workout

Aaron Sweet is sticking with traditional bodybuilding practices and thriving as a result.

bicep-flex-classic-muscle
Duration 1 day
Exercises 6
Equipment Yes

Just a few years ago Aaron Sweet was still battling his ectomorph genetics. Now, at 46, he has the physique of a fitness model thanks to an old-school bodybuilding diet and training regimen. “Every week it seems a new diet comes out,” says Sweet, who’s a project manager at Can Do Fitness in Edgewater, NJ. “Are they really that great?” He eschewed newer trends for a bodybuilding diet of six small meals a day, keeping protein high and carbs in check. “It worked back then, and it still works now,” he says.

More important than any one approach, however, is the discipline to stick with it. “Everybody responds differently to dieting,” says Sweet. “After all these years of trial and error, I found that a very traditional bodybuilding diet worked for me. But you have to stick to it. And that can be hard, because it’s very boring. When friends want to go out for drinks after work, I don’t drink. You have to make a choice.”

Increase weight on all exercises as the reps decrease. On the final set of 8, do a dropset for an additional 15 reps.

The Workout

Exercise 1

Behind-the-Neck Shoulder Press
exercise image placeholder
4 sets
15,12,10,8 reps
-- rest
Does not include one light warmup set of 20.

Exercise 2

Dumbbell Overhead Triceps Extension How to
Dumbbell Overhead Triceps Extension thumbnail
4 sets
15,12,10,8 reps
-- rest

Exercise 3

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
4 sets
-- reps
-- rest
Use alternating-arm approach with dumbbells

Exercise 4

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
15,12,10,8 reps
-- rest

Exercise 5

Rear Delt Raise
exercise image placeholder
4 sets
15,12,10,8 reps
-- rest

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
1 sets
To failure reps
-- rest
Start with the heaviest dumbbells you can manage for 8-12 reps. Go to failure, drop the weight five pounds, and go to failure again. Continue until you’ve reached roughly 50% of the starting weight.
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