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Now, I came up with this workout routine after listening to a great book I found by a man named Patrick Horne & Jason Riley: “Left of Bang: How the Marine Corps’ Combat Hunter Program Can Save Your Life.”
The book has everything to do with understanding and optimizing your instincts and how that initial, gut feeling you get about a situation could end up saving your life. For example – have you older guys out there ever walked into the gym, looked at what all those younger guys are doing… Then proceeded to copy their routines?
What was your first, gut feeling ACTUALLY telling you? If you’re like me – my first instinct told me that these guys are a third my age… So why the hell am I going to train like them?! That gut-feeling is the reason why I am here today with the right ways us older guys need to be training.
Like I said, I listened to “Left of Bang: How the Marine Corps’ Combat Hunter Program Can Save Your Life” by Jason A. Riley. There’s a ton of great information, studies, and tips in there that could benefit not just us older guys, but everyone out there.
Tell you what, I’ll make it even easier for you: just go to audible.com/sixpack so your first audiobook download is on me with your 30-day free trial.
So, we’re going to be doing a superset circuit with 3 movements:
-Floor Dumbbell Close-Grip Press – to – Fly
-Dumbbell Front Squats
-Alternating Plank Dumbbell Rows
There isn’t a number of reps I want you doing… Or even an amount of time I want you to spend doing the moves… Instead, you’re going to train for As Many Reps As Possible, or AMRAP. What that means is that you will have to go for as long as you can until your form or rep tempo begin to change. So, don’t ACTUALLY go until you can’t move anymore, but until you, yourself notice that the reps you are doing are begin to slow down, or you start struggling to move the reps with correct form. This goes back to listen to your body and having your instincts kick in.
All you’re going to need is a lightweight set of dumbbells. No need to go heavy since we’re focusing on your training form and tempo. Alright, so enough chatting – let’s get to work:
#1 – Flat Dumbbell Close-Grip Press-to-Fly: Laying flat on your back, grab your dumbbells with a fist grip and place them in the middle of your chest. With elbows pinned close to your sides, press straight up. Do NOT lock your arms all the way out, but keep a slight bend at the elbow
With arms pressed up with a slight bend at the elbow, lower your arms out to the side. When your elbow contacts the ground, bring your arms back up in the fly motion, thinking as though you’re hugging a very large, wide tree trunk. This hits both your chest and biceps.
#2 – Dumbbell Front Squats: Grab the dumbbells the same way you did for the chest press to fly – with a fist grip. Rest the dumbbells on the front part of your shoulder. Proceed to squat straight down, essentially just sitting down to the point where your quads become parallel to the ground. If you don’t have that mobility yet, not a problem – listen to your instincts and go as low as comfortably possible.
This is a great, compound move that uses multiple large muscle groups; your quads, hamstrings, core, and calves.
#3 – Alternating Plank Dumbbell Rows: Again, grab the dumbbells with a fist grip and get in a push-up plank position. Hands at just under a shoulders width apart. Keep a straight spine, making sure not to let your hips dip forward or butt push up to the ceiling. Holding yourself up with one arm at a time, perform a dumbbell row. Drive back with your elbow as far as you can. Try to keep your arms pulling straight back. This move is a balance between a few muscle groups: Core, Lats, and Rear Delts.
Don’t forget to go to http://adbl.co/2pKHZbs to get yourself a copy of Jason A. Riley’s book so you can listen to all the great training and tips. Your first download is free, on me, with your 30-day trial too.
Just go to audible.com/sixpack, search “Left of Bang: How the Marine Corps’ Combat Hunter Program Can Save Your Life,” download and you’re all set.
What have you men over 40 still been struggling with? Still wondering what other workouts you should be doing? Let me know in the comments below so we can keep delivering you more content you’re looking for.
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We’ll See You Next Time,
Train For A Body All Men Over 40 Deserve: http://bit.ly/2p27V5u
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