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Ageless Muscle: Total-Body Workout

This workout routine got this 51-year-old ripped to the bone.

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  • 60 min

  • 16

  • Yes

Beiron Andersson Lean Body
Per Bernal / M+F Magazine
Beiron Andersson Lean Body
Per Bernal / M+F Magazine

Beiron Andersson was one of the hottest male models in his heyday. During the 90’s, you would be hard-pressed to find a magazine that didn’t have his face in it. He was the face of GUESS, then went on to model for brands like Armani, Versace and Valentino. But even when he was in his modeling prime, he was in no shape compared to his current body.

Now over 50, Andersson is bigger and more muscular than he ever was back in the day. He focuses more on weight training now, as opposed to running like he used to, and he makes it a priority to point out that he does it all naturally. He enjoys creating workout and diet plans for his clients and in the future, he plans on competing in physique bodybuilding shows.

Here usually trains 5-6 days a week, but when his schedule is packed, he uses this monster full-body workout twice a week. 

Note: Andersson begins with a 10-minute warmup to get the blood flowing: jumping rope or using a cardio machine like the elliptical or treadmill.

Routine

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Beiron's Total-Body Assault

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 16

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
5
Reps
6-12*
Rest
--
*Do the first set without weight. If you can’t do more than 12 pullups without weight, then continue without weight.
Exercise 2 of 16

Weighted Bench Dip

Equipment
Sets
4
Reps
to failure
Rest
--
How to
*Do the first set without weight. If you can’t do more than 12 dips without weight, then continue without weight.
Equipment
Barbell, Bench
Sets
4
Reps
6-12*
Rest
--
*Perform reps as 12,10,8,6.
Exercise 4 of 16

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
to failure
Rest
--
You can also do knee raises. “To do these correctly,” Andersson says, “strive to pull up your legs or knees so you are exposing your rear end to the world.”
Exercise 5 of 16

General Situp

Equipment
No Equipment
Sets
4
Reps
to failure
Rest
--
Can be substituted with inverted toe touches with gravity boots if you have them.
Exercise 6 of 16

Sled Push

Equipment
Sets
5
Reps
30 yd
Rest
--
How to
Add weight with each set to finish with a heavy sled.
Exercise 7 of 16

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-12*
Rest
--
*Perform reps as 12,10,8,6.
Exercise 8 of 16

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
6-10*
Rest
--
*Perform reps as 10,8,6.
Exercise 9 of 16

Sumo Deadlift

Equipment
Barbell
Sets
4
Reps
2-8*
Rest
--
*Perform reps as 8,6,4,2.
Exercise 10 of 16

Barbell Power Clean

Equipment
Barbell
Sets
4
Reps
2-8*
Rest
--
*Perform reps as 8,6,4,2.
Exercise 11 of 16

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
4
Reps
20*
Rest
--
*Each leg. Perform with weights.
Exercise 12 of 16

Sled Pull

Equipment
Sets
3
Reps
40 ft
Rest
--
Pull with rope.
Exercise 13 of 16

Sumo Squat

Equipment
Dumbbells
Sets
3
Reps
12-20*
Rest
--
*Perform reps as 20,16,12. Perform with a weighted belt.
Exercise 14 of 16

Medicine Ball Side Throw

Equipment
Medicine Ball
Sets
3
Reps
15*
Rest
--
*Each side.
Exercise 15 of 16

Medicine Ball Pushup

Equipment
Medicine Ball
Sets
4
Reps
to failure
Rest
--
Exercise 16 of 16

Handstand Pushup

Equipment
Sets
4
Reps
to failure
Rest
--
How to
*Can be substituted with standing barbell (or dumbbell) overhead presses instead.
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