Free muscle building workout schedule for 40 plus. At home and with a pair of dumbbell.

Free Workout record keeper spread sheet: https://forms.gle/PbFwr1633cb2SQq98

I lost 100 lbs and created this system after 20+ years of trial and error to help real men to build muscle, lose weight, stay consistent and finally get results.
Start your change today.
No perfect time. No complicated plan.
Just press play and move.

This workout is designed for men over 40 who want to lose weight, build muscle, and stay consistent without spending hours in the gym.

🔥 Workout Format

5 exercises
1 minute rest
Repeat for 20 minutes (AMRAP style)
Go at your own pace

💪 (Upper Body)

Push-ups
Bent Over Rows
Lateral Raises
Shoulder Press
Bicep Curl

💪 (Lower Body)

Squat
Calf Raise
Rdl
Hip Thrust
Leg Raise

You don’t need perfect. You just need to start.

Start here to build muscle: https://www.youtube.com/playlist?list=PLuL2un0kbDr-AKvffENTcwOh8bbOvH2CS

Simple diet rules to Lose Weight: https://www.youtube.com/watch?v=K5BbYdyfyfo&t=134s
This is the Simple Home Muscle 40+ Workout System — built for men over 40 to lose fat, build muscle, be better friend to your joint and ligament and stay strong at home.
`10 Simple Nutrition Rules for Men over 40 to stay in Healthy Weight
1. Reduce sugar intake.
2. Cut the junk food.
3. Lighten breakfast, keep lunch and dinner similar amount.
4. Drink water. Often.
5. Eat more lean protein.
6. Snack smart. Nuts, fruits, beef jerky no dried fruit.
7. Add veggies on every meal.
8. Skip liquid calories. soda, juice, cocktail, etc
9. learn how to spot false hunger. highly processed food can make you false hunger more.
10. Plan your treats. Occasional ice cream is OK. Choose it wise and control portion.

2 day cycle to complete hitting All major muscle group.

I trained 622 times in 2024 and 2025.

Day 744 Since 2024: Age 48 Home Workout 5/23(#122/2026)
#hometraining #40plusfitness #simplehomemuscle
Official Workout Journal of SIMPLE HOME MUSCLE 40+

Disclaimer:
The Simple Home Muscle provides general fitness and nutrition information for educational and entertainment purposes only. We are not medical professionals or registered dietitians. This content is not a substitute for professional advice. Always consult a qualified healthcare provider before starting any new exercise or nutrition program.
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#fitnessover40
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Видео Free muscle building workout schedule for 40 plus. At home and with a pair of dumbbell. канала Simple Home Muscle