The ultimate 40's workout

The best way to get your body into tip top condition is to hit it with short sharp bursts. Keep the body guessing and it will keep getting fitter and stronger.

1. Straight bar push down and cable rope curl superset. On a cable set up one cable for a push down with a bar to the top and the other with a rope to the bottom to hit your biceps and triceps with 4 supersets of 10 reps and only rest 60 seconds once you have done both moves back to back once. Then repeat 3 more times.

2. Cable crossovers superset with isometric press up. Perform 10 reps on the cable crossovers and then get into a press up position and lower till you feel your chest stretching and hold for 10 seconds. Repeat the superset 4 times.

3. Russian twist and leg raises. Perform 10 Russian twists and then 10 lying leg raises or to challenge yourself 10 hanging leg raises. That's one superset and yes you have guessed it. Perform it 4 times.

4. Seated rows. On a cable set up the D handles at the bottom of the station and perform 4 sets of 10 reps of seated rows. And your lucky as this is no superset.

5. Alternating split squat lunges. Drop into a lunge position and push off your feet into the air and switch your stance in mid air to land with the opposite foot in front. Perform 4 sets of 20 reps.

6. Choose 3 cardio pieces and on the first do 10 minutes of 65% of your max heart rate. Then do 10 minutes on the second piece at 90% of your max then on the final 3rd piece drop back down to 65% again and complete 8 minutes and then 2 minutes as a cool down.

The 30's workout

Today DJHFitness brings you the ultimate 30's workout. At this age you need to increase your testosterone levels and growth hormone by working multiple muscle groups in big lifts. 


1. Squats. Remember to keep the arch in your back and push with your heels. You should be able to wiggle your toes throughout the entire move. Do 4 sets of 8 reps.


2. Lat Pulldown. Use a machine or cable and sit underneath pulling the bar or handles down to your chest whilst leaning back slightly. Do 4 sets of 8 reps


3. Deadlift. Stand over a barbell, feet flat on the floor and shoulder-width apart, with toes just under the bar. Squat down and take hold of the bar with an overhand grip slightly wider than shoulder width. Keeping your arms extended, lift the bar by driving through the heels and thrusting your hips forward when the bar has cleared your knees. Keep the bar as close to your body as possible and pull your shoulders back at the top of the movement. Do 4 sets of 8 reps.



4. Dips. Set yourself up at a dip station and steady yourself in the extended position. Keep your torso straight and your shoulders directly above your hands. Lower your body till your elbow reaches 90 degrees and then push back up to the start position. Do 4 sets of 8-10 reps



5. Dumbbell Bench Press. Lie on a bench with a set of dumbbells on your thighs and lie back raising the dumbbells up into the air. Keeping your elbows at 45 degrees to your side lower the dumbbells till you have a 90 degree bend in your elbow. Then push the dumbbells up whilst keeping your shoulders pinned back to the bench. 



6. Interval Sprints. Like the 20's workout we finish with sprints to give us 5 minutes of high intensity cardio instead of 30 minutes of boredom. Setup a treadmill to a 9 out of 10 speed and alternate for 20 seconds working and 20 seconds rest. When resting jump on the side and let the belt keep running.

The 20's workout

Whilst your in your 20's your body is going to give you back whatever you put in as long as you use the correct workout. Here is the best workout to maximise your lean muscle capabilities. 

Incline Bench Press at a 30 degree angle - 5 sets of 4 reps at 85% 1RM

Romanian Deadlift - 5 sets of 8 at 70% 1RM

Jump Squat - 3 sets of 8 at 70% 1RM

Clean and Jerk - 3 sets of 10 reps at 70% 1RM

Chin Ups - 3 sets of 8 reps

Sprints - Warm up for 5 minutes then set the speed to an effort level of 9 out of 10. Sprint for 20 seconds then jump onto the sides of the treadmill and rest for 20 seconds. Repeat for 5 minutes. 

Turn It Off

Today we look at why television can cause unnecessary weight gain. In recent research it has been proven that people link TV with food. So when people eat they will watch TV or if they are going to watch TV....they eat. And it isn't just eating, it's snacking! On top of this it will 9 times out of 10 be bad snacking. Crisps, chocolate and other rubbish you don't need in your diet. There is one simple way though that you can stop this. Turn it off. It is simple. When your watching television and you get the urge to grab a snack or have your TV dinner. Turn it off. You will find that because every time you want food you have to turn the TV off it will get annoying. So to avoid the snacking and stop the mindless eating, turn the TV off, when you want to scoff.

Triceps over Biceps

In the race for big guns 99% of people will train their biceps hard and forget about their triceps. This is a mistake as your triceps make up two thirds of your arm. So if you don't work those tri's hard you will never have sleeve pinching guns. To really get your arms pumped and growing use big moves. Try this little tricep workout to get the gun show started.

Close grip bench press - 3 sets - Reaching failure by the 8th rep

Perform the next three exercises as a tri set.
Complete the tri set 3 times.

Rope Pulldowns - 10 reps
Tricep extensions with dumbbells - 10 reps
Dips - to failure