Start with just the bar, a 20-pound kettlebell, and 20-pound dumbbells. The Best Workout for a 40 Year Old Man. THE WORKOUT. Supplements. Test Booster: A quality test booster like HemoTest from Nutrabolics promotes already healthy testosterone levels. Each time you do the workout add five pounds to each move. Full Workout for 50 Year Old Man Goblet Squat: 25 reps. A goblet squat is perfect for working your glutes and quads. For example, if you’re 50 years old, your maximum HR would be approximately 170 (220 – 50). Start by grabbing a kettlebell by the horns and holding it at chest height. Perform 3 times a week. Remember to take time to recover 20. For adults, moderate intensity exercise is about 50%-65% of your age-predicted heart rate maximum. One reason exercise is so good for overall health is that it can put the brakes on the gradual loss of muscle mass that starts once you hit age 40, explains Sheldon Zinberg, MD, founder of … This gym workout routine is a catch-all workout plan, specially designed by our top coaches, trainers and conditioning experts for any man over 40 wanting to improve their life. Your maximum age-predicted heart rate is calculated as follows: Age-predicted HR max = 220 – age. Alternate between a jog, jumping jacks, row machine, or stationary bike until you break a sweat. At this point, you and your body should be ready to go for a harder workout. Protein Powder: I use Isobolic by Nutrabolics, it's a very high quality protein powder. ; Glutamine: Helps with recovery.Take 5 grams with meals 1, 4, 5, and 6. WARM-UP.