Full Body example workout for men 40+

Training with Kurt Angle

  • Tuesday, Thursday and Saturday I run 3 to 4 miles hard
  • In my 11 set program I mix up the exercises from time to time to keep my training fresh
  • I Super Set Each Training Block and take little to no rest to make my training not only for strength but to maintain my cardo performance.
  • The 10 strength training blocks take me 30-35 minutes to do that I follow up with 30 minutes of Cardo.
  • Sunday is my full day or rest – no training.

Superset 1

Smith Machine Bench Press or Incline Bench Press
1 set of 8-12 reps

Wide-Grip Lat Pulldown
1 set of 8-12 reps

Superset 2

Dumbbell Flyes or Flat Bench Cable Flyes
1 set of 8-12 reps

Close Grip Cable Rows
1 set of 8-12 reps

Superset 3

Dumbbell Pullover or Dip Machine
1 set of 8-12 reps

Bent Over Barbell Row or Bent Over Two-Dumbbell Row
1 set of 8 to 12 reps

Superset 4

Triceps Pushdown
1 set of 8-12 reps

Machine Shoulder (Military) Press
1 set of 8 -12 reps

Superset 5

Dumbbell French Press or Cable French Press
1 set of 8 – 12 reps

Cable Side Lateral Raises
1 set of 8 -12 reps

Superset 6

Dip Machine
1 set of 8 – 12 reps

Reverse Flyes
1 set of 8 – 12 reps

Superset 7

Barbell or Dumbbell Curl
1 set of 8 – 12 reps

Ab Crunch Machine
1 set of 20-30 reps

Superset 8

Machine Preacher Curls
1 set of 8 – 12 reps

Cable Crunch
1 set of 20-30 reps

Superset 9

High Cable Curls
1 set of 8 – 12 reps

Hanging Leg Raise
1 set of 20-30 reps

Triset 10

Leg Press
1 set of 25-50 reps

Dumbbell Lunges
1 set of 20 reps

Hyperextensions or Barbell Twist
1 set of 20-30 reps

Cardio

Running, Treadmill
30 minutes