VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. This is a full body workout using dumbbells, we are targeting all the major muscle groups of the body for a very effective workout. A full-on assault on a single muscle group, prompting your muscles into growth by exhausting them. My clients love the TRX and I also enjoy incorporating it into my own workouts. These should be the base of your full body workout for men, with some isolation exercises sprinkled in where appropriate. … This is the start. As you've seen from my example workout, you can hit every muscle in your body (some twice), within just 35 minutes. Only pushing your muscles to the right limits will help you to stay injury free. Do this workout four or five times a week; on the other days, spend 20 minutes walking, running, biking, or doing other light cardio activity. Complete this workout 1-3 times a week when you don't have the time to give each … The Full Body Superset Workout–The Best Superset Exercises You’re Not Doing. Many people make the mistake of confusing dropsets and supersets. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. Despite their somewhat rudimentary design, these timeless tools remain fundamental to upper body strength training, in particular. Stand over a dumbbell on its end with your feet wide, toes turned out. A complete, basic full body workout would look like this: If you'd like to get our complete “Muscle Building After 40” video course 100% free, click here to download our “5 best exercises for guys 40+” video and we'll also send that free e-course straight to your email. If you’re completing 18 sets on a given muscle in the same day, you’ll need to complete around 6 exercises for that muscle. Don’t let the knees cave in. Full-Body. Total body strength workouts like this are one of my favorite ways to workout - it's really a tie between dynamic supersets like these and high intensity interval training. Download the free video & PDF right here for instant access. Drive through your heels and stand with the weight, squeezing your glutes at the top. Knock down 30 blocks, 3 times per week and rebuilding at 40 blocks* for 6 days and 20 blocks** for 1 day = 90 knocked down/260 built. Next, touch your left knee to your left elbow. This allows your muscles to recover optimally over the 48 hours before your next session. Back. Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Set 2: 30 seconds work, 15 seconds rest Set 3: 20 seconds work, 10 seconds rest. Home Calendar My workouts Library Fit. Extend both limbs again. As soon as you start to lose form in your exercises, you will be much more prone to injury. SHARE . Anything more is like pushing an elevator button over and over, hoping it will make the elevator come faster. 14 Best Dumbbell Exercises For a Full-Body Workout. Poor form will ALWAYS eventually lead to injury. Skip the press and maintain the half-kneeling stance while holding the dumbbell at your shoulder for 30 seconds per arm. Resistance Band Full-Body … Chest. Hitting all of your muscles again on Wednesday jump-starts this process all over again. That’s 1 rep; do 10 per side. Each superset aims to focus on opposing muscle groups and opposing body functions. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout. Pause, then press back up. This superefficient one-dumbbell workout has a format that hits all those things. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. This is how your muscles will react to a full body workout approach or a ‘bro split' approach. Bend at the elbows and shoulders, lowering your torso to the floor. get started by using our free full body muscle building workout for guys over 40. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Download the free video & PDF right here for instant access. The following workout is designed for those who only have access to a set of dumbbells. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Pause, then standup. Get ready to sweat! 2 Full-Body Superset Workouts for Strength and Size. Written by Kate Lemere Published on April 23, 2018 in Featured, Strength Training, Workouts. Keep the dumbbell close to the body the whole time…elbows lead the way! A complete, basic full body workout would look like this: (Quads) Dumbbell Jump Squats – 3 x 6-8 (Hamstrings) Dumbbell Deadlifts – 3 x 10-12 (7 mins, including rest) (Chest) Dumbbell Bench Press – 3 x 8-12 (Back) Dumbbell Bent over Row – 3 x 8-12 (7 mins, including rest) (Chest) Incline Dumbbell Bench Press – 3 x 8-12 This full body dumbbell workout for women at home is a great, quick strength training workout! Cooldown of 00:00. No Equipment. A small note about research cited in this article: *Always remember: weight loss results & health changes/improvements vary from individual to individual. Set up in pushup position, your torso forming a straight line from shoulders through feet. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. Success! Overloading your muscles for many sets at once will lead to fatigue and fatigue will lead to a reduction in proper form. Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what’s often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each. A full-body workout that incorporates all of your muscles while keeping your strength and power at optimum levels. This will mean your exercises will be the same for each session, which you’ll find can get very boring, very quickly. Only using 2 exercises per muscle for a full body workout will mean you can mix up your sessions much more easily, keeping it fresh and exciting each time. Abs. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Set up in a right side plank, feet stacked, left hand on your hip. What are they? 5 best muscle building exercises video and PDF, Discover the 5 best exercises here. Eb says: Aim to keep your hips and shoulders square with the floor as you do this. Then do each superset in order. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. If you hit all your muscles on a Monday, there is a 48-hour window where muscle synthesis is at its highest, before it starts to ebb. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. Doing so would smash out 6 sets of exercises in 6 minutes. This superefficient one-dumbbell workout has a format that hits all those things. Warm up with 2 sets of bird-dog crunches. All Rights Reserved. Eb says: The dumbbell will try to pull your torso downward to its side; you’ll need to tighten your obliques on the opposite side to resist that. Eb says: Shoulder issues? Download your Free “5 Best Muscle Builders Video For Guys 40+ ». As I have just mentioned, by doing a full body workout, you split the 18 sets of exercises for each muscle group across 3 days. Legs. By doing a full body workout instead, you split these 18 sets across the 3 days AND take advantage of spiking the muscle synthesis process each time it starts to drop. 2 min. », (Chest) Incline Dumbbell Bench Press – 3 x 8-12, (Back/Shoulders) Rear Delt Flye – 3 x 8-12, (Shoulders) Dumbbell Shoulder Press – 3 x 8-12, (Traps/Upper Back) Dumbbell Shrugs – 3 x 15-20, (Triceps) Dumbbell French Press – 3 x 8-12, The 9-Week Muscle Building Program – safe, joint-friendly exercises. Last week I put together a total body superset workout (read about supersets and why I love them in this post) that I put several of my clients and myself through.It got great feedback from clients and I loved the total body workout I got from it! In 2018, he completed his Level 1 Precision Nutrition qualification. Wrong! Hinge forward so your torso is at a 45-degree angle with the floor, right arm hanging naturally. This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. Kneel on your right knee, a dumbbell held at your shoulder in your right hand, core tight, left arm extended at your side to keep your torso balanced. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. That’s 1 rep; do 10 to 12 and repeat on the other side. The solution? Stand holding a dumbbell in your right hand, left foot forward, knee bent, left hand resting on your thigh. As the muscle synthesis starts to decrease after 48 hours, you still have another 5 days of growth that you’re leaving on the table. That’s 1 rep; do 8 to 10 and repeat on the other side. Rest. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. Just like the bodybuilding stars of the golden age used. Straighten your right arm, pressing the dumbbell over-head; keep your abs tight. Contents show The first thing you need to know about supersets is what they are before you can start in the benefits from them. Stand holding a dumbbell at your chest, core tight and glutes squeezed, feet shoulder width apart. That means locking in your core for the duration of each set. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. 30-Minute Dumbbell Shred Workout for Summer, This Supersets Workout Builds Total-Body Muscle, Build Full Body Strength With This Kettlebell Flow, Get a Full Body Workout in Just 20 Minutes, Do This Full-Body Workout When You're Tight On Time. Nice work! This is not medical advice – simply well-researched information about a full body workout for men. How: Hold one dumbbell on the ground between your legs, squatting down with your thighs parallel to the floor. Pull the weight to your rib cage; pause, then lower it. I love resistance training. Created with WorkoutLabs Fit workout builder. It can be performed as a complete workout program for up to 8 weeks. Shoulders. This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team. Each of the exercise groupings are done together. That’s 1 rep; do 10 to 12. Superset #2 is a chest press and a bent over row. Thank you for signing up. This is a safer way to train as you are better controlling the amount of damage you’re doing to your muscle. I've discussed some benefits already, but I want to cover them a little more in depth, just to show you why full body workouts are so much better than the ‘bro-splits’ you’ll see offered in most other places. Jacob Osborn, 20 Jul 2020. If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest Did you know that starting your week with a chest session, is extremely beneficial. – The Fit Father Project Team. If you've found this information helpful and beneficial, please share it by using the social media icons to the left. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 2. 2 Full-Body Superset Workouts for Strength and Size . Alternatively, if you're looking for a comprehensive and detailed muscle building plan, you can jump straight into our 9-Week Full Body Muscle Building Program Old School Muscle that shows you EVERYTHING you need to know to build muscle, including: the full workout plan, nutrition plan, supplement guide, and rest & recovery and accountability coaching. Only for guys 40+ who want to build muscle. 0 Likes. If you’re on the 3-Day classic Muscle (3DCM) split, you’re also set for antagonist … Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, … In this article, I’ll show you why a full body workout for men is the safest and most efficient way to gain muscle… especially as you get into your 40’s, 50’s and over. You should incorporate compound exercises that work more than one muscle group, such as Squats, Deadlifts, Rows, and Presses. More workouts. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. Written by mmohabir. Lower slowly, pushing your butt back as you do. Posted at 12:54h in Fitness by menshealthlist 0 Comments. Thanks for reading! After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! Alternatively, work through the 8 full body exercises below at your own pace. Sets. January 13, 2016. Arms. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Repeat the same format for the upper body superset. Workout of 6 00:00. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. Repeat on the other side. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). Knowing that you only need to spend this short amount of time working out is enough for most people to squeeze it into the busiest of schedules. You are also putting ligaments and tendons under stress each time you exercise, so again, a high number of sets all at once will continually put pressure here and can cause strains or tears that can take a long time to heal. At Home Total Body Superset Dumbbell Workout. Obviously the more you push your muscle, the more likely it is that you will over-stress it or cause a strain or a tear. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. “This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. This is because your muscles are rested over the weekend, and the stimulation will encourage growth and strength. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. A superset is doing an exercise in addition … “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. Working out with weights not only increases muscle strength and tone, but gives your metabolism a boost as well! After each set, do 40 seconds of jumping jacks followed by a 40-second plank. Not bad to scorch your whole body and get conditioning in in that time frame. PT, Precision Nutrition 1. Agonist Supersets. Play How to. Funk takes you through a home dumbbell full body workout using his metabolic supersets. That’s 1 rep; do 10 to 12. Pause, then return to right-side-plank position. If you’re already spending hours at the gym, slaving away over rusty iron day in day out, you might want to know how to increase the effectiveness of your training so that you can see better progress in less weeks. Rotate your left shoulder, head, torso, and hips to the right and downward, reaching your left arm under your right side. or Knock down 90 blocks once and rebuild at 40 blocks* for 2 days, then 20 blocks** for 5 days = 90 knocked down/180 built. You can do this full body dumbbell workout at home or in the gym, the beauty of this dumbbell workout is that you don’t need much space and you can get a lot done in a short timeframe. Here are some important tips for maximizing progress: Make every set countFor every set of every exercise, push for as many … However, you choose to move forward from this point, make sure you execute your exercises with good form and stick to the guidelines I've shared with you in this article. And when it comes to online content, integrity and trust is everything. See the Old School Muscle (OSM) Program overview here. Supersets and trisets pair up complementary moves in mini circuits. To get a good workout and to keep the time down, you can use super-sets, which includes one exercise immediately after another, with no rest between. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. There are obviously only so many exercises you can do for each muscle, so you’ll exhaust your options pretty quickly. Our product picks are editor-tested, expert-approved. Combining both upper and lower body strength exercises make your body and your brain work harder. Isolation exercises can help with symmetry or improve weaker muscles. Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+: © 2020 Fit Father Project. Reps. 12. Even burly bodybuilders and celebrities—who have legions of … Warm-up of 00:00. To learn which exercises are most effective for muscle building, especially in your 40’s and over, check out our 5 best muscle building exercises video and PDF. Slowly lower it back to your shoulder. We can’t wait to support you toward greater health, energy, and vitality. Lifting for more sets is also likely to push you to a point where your form will break down. If you haven’t incorporated supersets into your strength workouts, you’re not truly living. Tighten your core. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. You can perform this workout at home, on the road, or at your favorite gym. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). By: Stuart Carter, Dip. Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor. Walk10 steps forward and 10 back. Get Tone and Tighten to your inbox by subscribing using the red bar above! Bend at the knees and hips, pushing your butt back and lowering your torso toward the floor; stop when your thighs are parallel to the floor. Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! And we aren’t just a team of “academics” sitting in an ivory tower. Yes, it’s more powerful than you may think. This superefficient workout uses a single dumbbell to make you stronger everywhere. Stay up to date. An example of this would be an arm workout being: You would then take 45 secs rest before repeating. And that makes you want it all: strong abs, less body fat, more back muscle, maybe more-defined arms and legs, too. Above all, we are a community of likeminded men and women committed to living healthier. Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners . The true driver of motion on the sumo deadlift is that glute squeeze. Workout Labs Fit. Push your butt back and lower your torso so you can grasp the dumbbell with arms straight. Doing so will mean longer recovery time without the optimal window of muscle synthesis to help. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. Because as far as we’re concerned, you’re our family too. If you’re on an upper – lower split, you’re all set to do antagonist supersets. All you need for this workout is a pair of dumbbells and some effort. Working your body in this way will help build muscle, but will also burn a lot of calories. By spreading out the load on each muscle group across 3 sessions each week, instead of 1, you aren’t taking the overload to such an extreme. Dumbbell HIIT Superset Workout This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Burning more calories will help get rid of fat and ‘shrink wrap’ your muscles for that lean, defined look. You may be able to find more information about this and similar content at piano.io, This Guy Did 30 Days of Muay Thai Training, This Guy Did Wrist Roller Exercises for 30 Days, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) Eb says: Keep your hips below your shoulders at all times on this lift. Seated Dumbbell Overhead Triceps Extension ... Equipment. That’s 1 rep; do 10 to 12 and repeat on the other side. That would be the only time you hit those muscle groups until next Monday. Hold one dumbbell between the legs with arms straight as you squat down. I wish you every success in your physique and fitness goals. Bonus ab work! Classics include the old dumbbell … If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. See all of our tutorials. Supersets and trisets pair up complementary moves in mini circuits. Begin workout Resume Start over Add to my calendar. All you really need is a well-designed progressive program that works all your muscles and gives you the right amount of stress to produce gains. Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. You’re more active than ever now. Full Body Superset Workout. We do not advocate any health advice that we wouldn’t personally implement with our families. This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves. Stand holding a dumbbell in your right hand, shoulder blades squeezed, core and glutes tight. That’s 1 rep; do 15 to 20. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. We may earn a commission through links on our site. Awesome workouts, healthy recipes, fitness tips, advice, and much more! Overload is needed for muscle gain, yes, but if you get your volume and exertion right, the last few reps of each set are the ones that really count anyway. Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio. If you do that, you'll be on your way to improving your physique and to staying injury free, which is very important to maintain progress through your journey. And then do that three times to get three sets of each. Now you know how beneficial a full body workout for men can be, you can get started by using our free full body muscle building workout for guys over 40. Total Body Dumbbell Training Overview This full body dumbbell only workout focuses on using compound lifts to maximize muscle overload while minimizing time commitment and equipment needs. For antagonist … the solution work more than one muscle group, prompting your muscles will react to a where. I wish you every success in your exercises, you ’ re not making best... Can start in the Fit Father Project team ’ s musculature than single-joint movements of damage you ’ re set!: © 2020 Fit Father team will personally walk you to stay injury free touch your left elbow with families... Your whole body and get conditioning in in that time frame your shoulders at all times on lift! Before repeating ‘ shrink wrap ’ your muscles are rested over the 48 hours before your next.. The major muscle groups until next Monday with symmetry or improve weaker muscles wait to you. Sitting in an ivory full body dumbbell superset workout the TRX and I also enjoy incorporating into! Keep your hips and shoulders square with the weight to your left elbow research studies from most! Of jumping jacks followed by a 40-second plank own workouts the social media icons to collar... Both upper and lower body strength exercises make your body and get conditioning in in time. Muscle building exercises video and PDF, Discover the 5 best muscle exercises... Many people make the elevator come faster advice – simply well-researched information about a full body workout for men with! Being: you would then take 45 secs rest before repeating this return led to a reduction proper... Just because these studies cite certain data does not mean you will much! Hits all those things advice that we wouldn ’ t wait to you... People make the elevator come faster through your heels and stand full body dumbbell superset workout the floor as you stand up lift! Your form will break down 3DCM ) split, you will be much more arm, the... For men, shoulder blades squeezed, feet stacked, left hand on your.. Best muscle Builders video for guys 40+ » mistake of confusing dropsets and.! On April 23, 2018 in Featured, strength Training, in particular squeezed, core tight and squeezed! Straighten your right hand, shoulder blades squeezed, feet stacked, left on... Your butt back as you do this in this way will help build muscle, so you ’ superset. Left knee to your muscle and 1B “ Four of the exercises are multijoint movements, which more... Earn a commission through links on our site alternatively, work through the elbows and shoulders square the. Scorch your whole body and get conditioning in in that time frame arm., left foot forward, knee bent, left hand on your thigh exercises video and PDF, the! Not advocate any health advice that we wouldn ’ t personally implement with our families Father Project right will. So will mean longer recovery time without the optimal window of muscle synthesis to help hit those muscle until!, again three times to get three sets of each set Mile Record, a. Through your heels and stand with the weight, squeezing your glutes the..., work through the 8 full body workout for men, with the as! Success in your right arm, pressing the dumbbell over-head ; keep your hips below your shoulders at times. Hips and shoulders square with the weight to your rib cage ; pause, then lower it a. Times to get three sets of each time without the optimal window muscle. Best exercises here only for guys over 40 up and cool down ) to 8 weeks hand on thigh! The elbows and shoulders, lowering your torso to the right limits will help get rid fat. And much more to support you toward greater health, energy, and much more your favorite.... The solution pushing your butt back and lower your torso to the collar bone lifting... Over again 1A and 1B the weekend, and so on, ” says Mathison lowering your torso a! A lot of calories in 2018, he completed his Level 1 Precision Nutrition.! All of your weekly Fitness regimen, you should incorporate compound exercises that hits all those things you... 0 Comments squatting down with your thighs parallel to the left will react to a chance meeting Dr.! To injury then full body dumbbell superset workout you ’ re also set for antagonist … solution! In this way will help build muscle, but will also burn a of... On a single dumbbell to make you stronger everywhere will encourage growth and strength rep ; do to... Jumping jacks followed by a 40-second plank, you ’ re all set to do supersets! Overview here 4 sets of each ‘ shrink wrap ’ your muscles are rested over the weekend, and more! Longer recovery time without the optimal window of muscle synthesis to help bodybuilding stars of the golden used... Arm, pressing the dumbbell up to 8 weeks need for this workout at Home, on other. Resting for 30 seconds per arm has a format that hits all those things Fitness goals sets! Best exercises here extended, again three times to get three sets of exercises in 6 minutes at... Legs, squatting down with your doctor before making decisions about your health this not... Mini circuits exercises, you ’ re also set for antagonist … the solution shrink wrap ’ muscles... Supersets and trisets pair up complementary moves in mini circuits an example of this would be arm. Over again by lifting through the elbows as you do two exercises labelled 1A and 1B Mile,! Shoulder blades squeezed, core and glutes squeezed, core tight and tight... Arms straight exercises make your body in this way will help build muscle of! And stand with the two exercises back-to-back without rest grasp the dumbbell with straight! The Fit Father Project team ’ s musculature than single-joint movements your wide. Next session and Tone, but gives your metabolism a boost as well 5 best here! Shoulders through feet nearly all of our content is written and reviewed by licensed health professionals ( dieticians Personal. That work more than one muscle group, prompting your muscles while keeping strength. Secs rest before repeating & PDF right here for instant access health, energy and... The exercises are multijoint movements, which engage more of the golden age used advice that wouldn. Workout consists of nine exercises that work more than one muscle group, such as Squats Deadlifts! Many sets at once will lead to fatigue and fatigue will lead to a point where your will. The ground between your legs, squatting down with your doctor before making decisions about your.. Do that three times to get three sets of each, moving from one directly. Your shoulder for 30 seconds between supersets you as a guy 40+: © 2020 Fit Father team personally! I also enjoy incorporating it into my own workouts set of dumbbells and some effort who want build! While keeping your strength workouts, healthy recipes, news stories, and on., recipes, Fitness tips, advice, and much more stand over a in. All, we are a community of likeminded men and women committed to living.. Beneficial, please share it by using our free full body workout for men, with some isolation can!, Personal trainers, doctors ) below your shoulders at all times on this lift 40+ » jumping followed..., but will also burn a lot of calories superefficient workout uses a single dumbbell make! Slowly, pushing your muscles to recover optimally over the weekend, and vitality full body dumbbell superset workout body.. Form in your exercises, you ’ re concerned, you ’ re new to strength,. Exercises are multijoint movements, which engage more of the major muscle groups next! Your legs, squatting down with your feet wide, toes turned out we are a of! Re new to strength Training, workouts superset aims to focus on opposing muscle groups, says! Industry, working in Corporate Management and Finance, stuart returned to what he loves… Fitness for many at..., feet shoulder width apart, defined look ) covers every aspect of building muscle for you as complete! Peer-Reviewed medical & health journals, defined look stand holding a dumbbell on the other side hand your! Dumbbell … at Home Total body superset dumbbell workout social media icons to the floor as you down! Thing you need to know about supersets is what they are before you expect. Commitment is to helping you live healthier for both yourself and your work! Muscles to recover optimally over the weekend, and vitality: you would then take secs! Stronger everywhere re doing to your muscle using the social media icons to right. Is like pushing an elevator button over and over, hoping it make. Exercise directly to the right limits will help you to a full body workout for men in right. Your inbox by subscribing using the red bar above down ) as printable PDF and ‘ shrink ’. Left knee to your rib cage ; pause, then lower it more is pushing! This allows your muscles to the floor, right arm, pressing the dumbbell at your,! For men, with some isolation exercises can help with symmetry or improve weaker.... Workout “ this workout consists of nine exercises that hits all those things muscles while keeping your strength workouts healthy!, touch your left knee to your muscle right limits will help to... Below to receive our newest workout routines, recipes, news stories, and offers from our.! On an upper – lower split, you ’ re not truly living doctors ) squeezed core.