Published on Aug 2, 2017
Get In The Best Shape – At Any Age: http://go.seniorityhealth.com/senio996a
Is there a way for you to get in shape and train to keep up and even kick the ass of guys 30+ years younger? Well, today I’m gonna put myself against my United States Marine Corps friend Austin (24-years-old) in a workout.
Today’s workout out is what is referred to as a “Push Day” or a workout consisting of only exercises with pushing movements to hit the: Chest, Shoulders, and Triceps. We’re going to go through a total of 6 different exercises to hit the 3 muscle groups twice. Let’s get started:
1:35 – Dumbbell Incline Chest Press: 3 Sets x 10 Reps.
The things to remember when doing this movement is looking to the ceiling and press straight up, squeezing your chest at the top then controlling the weight as you bring it down.
5:40 – Cable Rear Delt Fly: 3 Sets x 10 Reps. You can also do this with a single-arm variation. This is a side of your deltoids that you may be skipping over that will help to also hit your upper back and develop a well-rounded looking physique.
9:20 – Rope Cable Tricep Extensions: 3 Sets x 10 Reps. Keep arms close to your body and elbows in place while doing this move. It’s not about using momentum to pull the rope down either, so control the weight back down too.
11:43 – Supponated-Grip Cable Crossovers: 3 Set x 10 Reps. I like this variation because it hits the chest at a different angle. That’s important to keep the muscles guessing to better grow and develop.
17:02 – Barbell Standing Military Shoulder Press: 3 Sets x 10 Reps. A good way to keep tight and upright is to fire your glutes and keeping them tight through the whole set. Drive straight up and avoid using your lower back.
19:25 – Lying Dumbbell Skull Crushers: 3 Sets x 10 Reps. Again, you can do this in a single-arm variation as well. Do these with a hammer grip on the dumbbells. Keep your forearms perpendicular to the floor at a 90-degree angle with elbows kept in place.
There you have it, fellas. I did my best to keep up with Austin, and I think I did a damn good job.
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We’ll See You Next Time,
How Men Over 40 Need To Be Working Out: http://go.seniorityhealth.com/senio996a
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