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THE OVER 40 WORKOUT

Updated on April 1, 2012

Over 40?

I'm sorry! You probably thought this was a training program for someone over 40 years of age. Not exactly. The workout itself is 40 years old and I used it during the summer of 1968. Not much different than today's workouts. You know, do several reps of several sets for several exercises. But taking a closer look at the routine you'll notice it probably evolved from the early York weightlifting system popular in the 1940's and 5o's. It contains Olympic lifts (what else would you expect from the U.S. Olympic coach, Bob Hoffman). The Olympic movements were primarily used as a warm up but helped develop coordination and explosive power. There are no high volume sets per exercise but there is a wide variety of exercises which attack the muscles from different angles thus producing a high volume workout. The abdominal exercises are intermingled throughout the program rather than grouped at the beginning or end. Some basic compound movements have repetition schemes more like a power lifter's program and the inclusion of super sets make it more contemporary. I credit much of this training program to the influence of John Grimek, the father of modern bodybuilding. The following program is worth a try and a 6 to 8 week effort, 4 workouts a week will develop size, strength and power. It may be over 40 years old but this routine will get the job done.

Day 1 :
1. B. Snatch 1 x 9

2. B. Seated Press 2 x 6
superset with
3. D. Combination Laterals 2 x 9
and
4. Hi-bar Leg Raise 2 x 12

5. Pulley Wide 2 x 9
superset with
6. D. Shoulder Shrugs 2 x 9

7. Chins Wide 2 x 9
superset with
8. Pulley Close 2 x 12

9. B. Cheat Curls 3 x 4,2,1
superset with
10. D. Alternate Curl 3 x 9,6,3
and
11. B. Seated Twists 3 x 15

12. Parallel Dips(weighted/without) 2 x 6/12
superset with
13. Roman Chair Sit-ups 2 x 15

14. D. Seated Tricep Press 2 x 9
superset with
15. D. Preacher Curl 2 x 12

Day 2:
1. B. Clean and Jerk 1 x 9

2. Squats 3 x 12,9,6
superset with
3. D. Stiff Arm Lateral and Pullover 3 x 9

4. Bench Press 3 x 9,6,3
superset with
5. D. Side Bends 3 x 15

6. Bench Press (on rack/Smith Machine) 3 x 9,6,3
superset with
7. D. Incline Press 3 x 9
and
8. Knee -ups 3 x 15

9. Straddle Lift 3 x 9,6,3
superset with
10. Hack Lift 3 x 15
and
11. Incline Sit-ups 3 x 50

12. Leg Press Calf Raise 3 x 30
superset with
13. Calf Stretching 3 x 15

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