Best Workout For Men Over 40 (TriCon Training, Chest, Shoulders, Triceps)

Best Workout For Men Over 40 (TriCon Training, Chest, Shoulders, Triceps)

The best workouts for men over 40...

Don’t look the same as workouts for those guys in their early 20’s. And they shouldn’t. 

Because as we get older, our priorities change.

And we want the biggest bang for our buck—and to spend fewer pennies on the parking meter while we’re in the gym…

Because as well-seasoned men—focused, powerful and fast workouts are key to boosting testosterone levels. And when testosterone levels are high, building muscle and burning fat practically becomes automatic…

So you get the results you crave. Period. 

And today, I’m going to give you the best workout for men over 40

That’ll focus on building those muscles in your body that’re biologically wired to be BIG—your chest, shoulders and triceps…

Keep in mind this is only one of many workouts that I’ve exclusively created for men over 40 to thrive in life. If you want the complete set of over 40-exercises that’ll skyrocket your testosterone, build muscle and torch fat, check out my Ripped After 40 program HERE.   

But before I lay down the workout for you, let me fill you in on the after-40 training method that every man needs. 

What Is TriCon Training? 

TriCon training is a simple and effective exercise protocol that works especially for men over 40…

With this training method, you’ll experience unbeatable muscle growth without putting your body in harm’s way using heavy weights, spending hours in the gym, or performing a crazy amount of repetitions that tax your joints…

Instead, you’ll use lighter weight and less reps but MORE time under tension—which leads to massive testosterone production and muscle growth without putting your body in harm’s way.

Plus, you’ll flood your muscles with blood and lactic acid which will give you an impressive pump in the gym. Check it out… 

How Do You Perform TriCon Sets? 

In this best workout for men over 40, you’ll perform two kinds of sets: Straight sets and TriCon sets…

Straight sets are what you’ve always done in the gym—lifting your weight of choice for somewhere between 8 and 10 repetitions. 

TriCon sets, however, are a probably a lot different from anything you’ve ever done. But they’re also very simple…

TriCon stands for triple contraction. And it stimulates every muscle belly in the worked muscles by using three different kinds of rep-schemes during one single set… 

When you perform TriCon sets, your goal is to complete 3 explosive reps, 3 isometric reps, and 3 slow reps. When you finish these three sets of three, you’ll have completed one TriCon set.

As always, you want to refrain from using any kind of momentum when you perform these TriCon sets. Your goal is to keep all of the tension on your working muscles (as opposed to your stabilizers) so you experience the most growth possible. 

After each TriCon set, you’ll rest between 90-120 seconds and then take on the next set. 

Here’s how TriCon sets work with each exercise I’ve included in this best workout for men over 40:

Bench Press

Explosive Reps

When positioned on the bench, lift the weight off the rack (if you are using dumbbells or a machine extend your arms without locking your elbows). This is the starting position. 

Lower the bar at a 2-3 second pace until it touches your chest. 

Once the bar touches your chest, use as much force as you can to press the load and complete the rep. Perform three repetitions. 

NOTE: Continue onto the isometric reps WITHOUT “hanging the weight up”. Instead, move right into the isometric reps by descending the bar and stopping at midrange.

Isometric Reps

Lower the bar from starting position to midrange of the repetition. 

Hold the weight at midrange while driving your hands together for a high-powered isometric contraction.

Count for 10-seconds. 

Drive the weight back up to the top.  

This completes one full isometric repetition. Complete three reps.

NOTE: Continue onto the isometric reps WITHOUT “hanging the weight up”. Instead, move right into the slow reps. 

Slow Reps

Lower the bar from the top position at a slow, 4-second pace.

After 4 seconds and when the bar touches your chest, slowly press the bar upwards for another 4-second count.

When you reach the top of the movement, you’ve completed one repetition. Complete three reps. 

Seated Dumbbell Overhead Press

Explosive Reps: 

To begin, lift your dumbbells to your shoulders. Your elbows should be at a 90-degree angle. This is your starting position. 

Once in this position, press the dumbbells upward in one explosive movement until your arms are nearly straight above you.NOTE: Don’t lock your elbows at the top of the repetition.

Slowly lower the dumbbells until your elbows are at a 90-degree angle and the weight nearly touches your shoulders.

Repeat for three repetitions. 

NOTE: Continue onto the isometric reps WITHOUT putting the weight down. Instead, move right into the isometric reps after your final explosive rep. You’ll move into the isometric repetition while lowering the dumbbells after your final explosive repetition. Stop at midrange. 

Isometric Reps:

After descending the dumbbells to midrange after your final explosive repetition, hold the weight at midrange and flex your deltoids. 

Count for 10-seconds. 

Drive the weight back up to the top. 

This completes one full isometric repetition. Complete three reps. 

NOTE: Continue onto the isometric reps WITHOUT “hanging the weight up”. Instead, move right into the slow reps. 

Slow Reps: 

Lower the dumbbells from the top position at a slow, 4-second pace. 

After 4-seconds, and when the dumbbells nearly touch your shoulders and your elbows are at a 90-degree angle, slowly press the weight upward for another 4-second count. 

When you reach the top of the movement, you’ve completed one repetition. Complete three reps. 

Tricep Cable Pushdown (Use a V-Bar)

Explosive Reps:

To start, grab onto the v-bar and pin your elbows at your sides. This is your starting position. 

Once in this position, press the bar downward with a quick contraction until your arms are nearly straight. NOTE: Don’t lock your elbows at the bottom of this repetition. 

Flex your triceps at the bottom of the movement.

Keeping your arms pinned at your sides, slowly bring your arms back up toward your chest, forming a 45-degree angle at your elbows. 

Repeat for three repetitions. 

NOTE: Continue onto the isometric reps WITHOUT putting the weight back up. Instead, move right into the isometric reps after your final explosive rep. You’ll move into the isometric repetition while bringing your arms back upward after your final explosive repetition. Stop at midrange.

Isometric Reps:

After bringing the v-bar to the midrange position, hold the weight in that position and focus on pulling the bar apart. 

Count for 10-seconds. 

Press the bar downward to reach a full contraction. 

This completes one full isometric repetition. Repeat for three reps. 

NOTE: Continue onto the isometric reps WITHOUT putting the weight back up. Instead, move right into the slow reps. 

Slow Reps: 

From the contracted position, slowly bring your arms back towards your chest at a slow, 4-second pace. 

After slowly bringing the weight towards your chest for 4-seconds, slowly press the weight back downward for 4-seconds. 

When you reach the bottom of the movement, you’ve completed one repetition. Complete three reps. 

Dips (Use Seated Dip For Extra Support)

Explosive Reps:

To start, prop yourself up on a dip bar until your arms are almost extended and your feet are off the floor. This is your starting position. NOTE: Do not lock out your elbows during this exercise. 

In a controlled motion, lower yourself until your elbows reach a 90-degree angle. 

From the 90-degree angle, press yourself upward, exploding back to the extended position. 

Repeat for three repetitions. 

NOTE: Continue onto the isometric reps WITHOUT stepping off the dip bar. Instead, move right into the isometric reps after your final explosive rep. You’ll move into the isometric repetition while descending to midrange after your final explosive repetition. Stop at midrange.

Isometric Reps:

After lowering yourself to the midrange position, flex your triceps. 

Count for 10-seconds. 

Press yourself back to the extended position to reach a full contraction. 

This completes one full isometric repetition. Repeat for three reps. 

NOTE: Continue onto the isometric reps WITHOUT stepping off the dip bar. Instead, move right into the slow reps. 

Slow Reps: 

From the extended position, slowly lower yourself for 4-seconds until your elbows reach a 90-degree angle.

When you reach the 90-degree angle with your elbows, slowly press yourself upward for 4-seconds until you reach the full contraction. 

When you reach the top, you’ve completed one repetition. Complete three reps. 

The Best Workout For 
Men Over 40

Bench Press

You’ll perform 4 total bench press sets. 

The first 2 sets will be straight sets (8-10 repetitions). 

The last 2 sets will be TriCon sets. 

NOTE: Rest 90-120 seconds between each set. 

Seated Dumbbell Overhead Press

You’ll perform 4 total seated overhead press sets. 

The first 2 sets will be straight sets (8-10 repetitions). 

The last 2 sets will be TriCon sets. 

NOTE: Rest 90-120 seconds between each set. 

Tricep Cable Pushdown

You’ll perform 4 total tricep cable pushdown sets. 

The first 2 sets will be straight sets (8-10 repetitions). 

The last 2 sets will be TriCon sets. 

NOTE: Rest 90-120 seconds between each set. 

Dips

You’ll perform 4 total dips sets. 

The first 2 sets will be straight sets (8-10 repetitions). 

The last 2 sets will be TriCon sets. 

NOTE: Rest 90-120 seconds between each set. 

Next Step

There you have it, man… 

The best workout for men over 40

This workout is going to be one of the most challenging workouts you’ve ever done. You may even reach failure on several of your sets…

But I want you to be encouraged. Because that means you have room to keep growing and improving as you practice this training style more often…

By utilizing TriCon training, you’ll experience a powerful testosterone release and unlock incredible muscle growth and fat loss…

And all without putting any wear and tear on your joints. 

For more of the best workouts for men over 40, don’t forget to check out my TriCon focused Ripped After 40 program. In it, you’ll find everything you need to get in the best shape of your life… No matter what age you are.

Grab Ripped After 40 HERE.

Gary Walker
Trainer at Live Anabolic
“Over 40” Muscle Building Expert

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