Training at the age of 40 years for keeping stay fit

Weight training can basically already started since man was a teenager up to when the old. But many people do not understand that it can be done up to oftentimes to let himself stay thin or fat and bloated. Here we give an example of someone who has been trained from a young age and can keep up to age 40 years.

Rich Gaspari

Rich Gaspari

He has been involved in the world of bodybuilding and fitness since the age of 14 years and developed into a professional bodybuilder in the mid 80 to 90s. As the Dragon Slayer (Dragon Killer), Rich admired by his colleagues because his muscles were outstanding. Some achievements are Mr Rich Gaspari. America, Mr. Universe, Mr. World and professionl 1st Arnold Schwarzenegger Classic Champion.

Today when he was already stepping 40 years, Rich Gaspari has moved from bodybuilders become a businessman, where approach to training her which has been modified to adjust himself as a businessman. In keeping with his muscles, Rich Gaspari using weights and reps were a lot of which it is also to protect her from the risk of injury.

It is a training program conducted:

Day 1: Chest / Stomach

Incline Dumbbell Press 4 sets x 8-10 reps
Incline dumbbell flyes 4 sets x 8-10 reps
Decline dumbbell flyes 4 sets x 8-10 reps

Superset:
Dumbbell Bench Press 4 sets x 8-10 reps
Butterfly 4 sets x 8-10 reps

Crunches 4 sets x 25-30 reps
Flat Bench Lying Leg Raise 4 sets x 25-30 reps
Jogging-Treadmill 25-30 min interval cardio

Day 2: Squad / Calves

Barbell deadlift 4 sets x 8-10 reps
Wide-Grip Chin-Up 4 sets x 8-10 reps

Superset:
Close-Grip Front Lat Pulldown 4 sets x 8-10 reps
Wide-Grip Decline Barbell Pullover 4 sets x 8-10 reps

Superset:
Low Pulley Row To Neck 4 sets x 8-10 reps
Lying T-Bar Row 4 sets x 8-10 reps

Superset:
Bent Over Two-Dumbbell Row 4 sets x 8-10 reps
Seated Cable Rows 4 sets x 8-10 reps

Standing Calf Raises 5 sets x 15 reps
Seated Calf Raise 5 sets x 15 reps

Jogging-Treadmill 25-30 min interval cardio

Day 3: Legs

Lying Leg Curls 5 sets x 10-12 reps
Stiff-Legged Barbell deadlift 4 sets x 10-12 reps
Leg Extensions 5 sets x 10-12 reps double drop set on last set
Hack Squat 3 sets x 15 reps triple drop set on last set

Superset:
Barbell Squat 3 sets x 15-20 reps
Dumbbell lunges 3 sets x 15-20 reps

Jogging-Treadmill 25-30 min interval cardio

Day 4: Shoulders / Stomach

Barbell Shoulder Press 4 sets x 8-12 reps

Triset:
Seated Side Lateral Raise 4 sets x 10-12 reps
Arnold Dumbbell Press 4 sets x 10-12 rep
Standing Dumbbell Upright Row 4 sets x 10-12 reps

One-Arm Incline Lateral Raise 3 sets x 12-15 reps
Standing Low-Pulley Deltoid Raise 4 sets x 12-15 reps
Barbell Shrug Behind The Back 4 sets x 12-15 reps
Oblique Crunches 4 sets x 30 reps
Flat Bench Lying Leg Raise 4 sets x 25 reps
Jogging-Treadmill 25-30 min interval cardio

Day 5: Biceps / Triceps

Superset:
Incline Dumbbell Curl 4 sets x 10 reps
Triceps pushdown - Rope Attachment 4 sets x 10 reps

Superset:
Barbell Curl 4 sets x 10 reps
Standing Dumbbell Triceps Extension 4 sets x 10 reps

Superset:
Preacher Curl 4 sets x 10 reps
Front Raise And Pullover with Press 4 sets x 10 reps

Superset:
Concentration Curls 4 sets x 10 reps
One-Legged Cable Kickback 4 sets x 10 reps


Jogging-Treadmill 25-30 min interval cardio.


Source:  Study from the journal (I fit)