30-45 Years Old

Before we begin:

If you haven’t already done it, I highly recommend that before you continue reading this page, you first check out my article on “A Beginners Guide to Bodybuilding“.

The 30-45 years old age range

At this age range, things start to slow down a bit. You might start to notice that your reflexes are not as sharp as they once were, or that your body can’t take the same kind of beating that it used to in the past. At this age range, hormonal imbalances in men may begin to manifest. This can cause men them to produce less testosterone, which equals to less muscle production and increase fat production. In addition, bone mass loss begins in all people after age 30, which can lead to osteoporosis.

Even though it sounds scary, most 30-45 year olds still have the potential to be extremely fit and due to their experience, far more knowledgable than younger people. This is why this age range is most often seen in sports that require a combination of extensive knowledge and fitness levels. For example, the average age of a professional UFC fighter is 31.

Even though your body and mind are still in good shape, at this age, it is better to start looking a bit more after your body as to prevent possible injuries. With all of that taken into account, the routine within this article has been specifically developed in accordance with your age.

So now that we have covered age range, let’s move onto what these program series are all about – getting straight to the point.

Beginner’s Straight-to-the-Point Workout Routine (30-45 Years Old)

Monday

ExerciseSets+RepsTarget MusclesNotes
Squats4×10-12Direct: QuadsEnsure that your form is good as to avoid back problems
Bench Press4×10-12Direct: Chest
Indirect: Arms, Shoulders
Barbell Shoulders Press4×8Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Hammer Curls/Bicep Curls4×10-12Direct: Biceps
Indirect: Forearms
Straight Bar Cable Press-down4×10-12Direct: Triceps
Dumbbell Side Lateral Raise3×10Direct: Shoulders
Indirect: Arms
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Tuesday – (optional but recommended)

ExerciseSets+Reps
Hanging Leg Raise (switching to hanging knee raise if too difficult)3×15
Ab Crunch (if machine available) or Normal Ab Crunch3×10-15
Leg Raises3×10-15
Plank (aim for a 30 seconds hold)3

Wednesday

ExerciseSets+RepsTarget MusclesNotes
Squats4×10-12Direct: QuadsEnsure that your form is good as to avoid back problems
Bench Press4×10-12Direct: Chest
Indirect: Arms, Shoulders
Barbell Shoulders Press4×8Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Hammer Curls/Bicep Curls4×10-12Direct: Biceps
Indirect: Forearms
Straight Bar Cable Press-down4×10-12Direct: TricepsPuts a lot less stress on the elbow joints when compared to rope pushdown
Dumbbell Side Lateral Raise3×10Direct: Shoulders
Indirect: Arms
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Thursday- Rest Day

Friday

ExerciseSets+RepsTarget MusclesNotes
Squats4×10-12Direct: QuadsEnsure that your form is good as to avoid back problems
Bench Press4×10-12Direct: Chest
Indirect: Arms, Shoulders
Barbell Shoulders Press4×8Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Hammer Curls/Bicep Curls4×10-12Direct: Biceps
Indirect: Forearms
Straight Bar Cable Press-down4×10-12Direct: TricepsPuts a lot less stress on the elbow joints when compared to rope pushdown
Dumbbell Side Lateral Raise3×10Direct: Shoulders
Indirect: Arms
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Saturday – Rest Day

Sunday – Rest Day

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