Supplements. Start with just the bar, a 20-pound kettlebell, and 20-pound dumbbells. At this point, you and your body should be ready to go for a harder workout. The Best Workout for a 40 Year Old Man. Protein Powder: I use Isobolic by Nutrabolics, it's a very high quality protein powder. For example, if you’re 50 years old, your maximum HR would be approximately 170 (220 – 50). Full Workout for 50 Year Old Man Goblet Squat: 25 reps. A goblet squat is perfect for working your glutes and quads. ; Glutamine: Helps with recovery.Take 5 grams with meals 1, 4, 5, and 6. Perform 3 times a week. WARM-UP. One reason exercise is so good for overall health is that it can put the brakes on the gradual loss of muscle mass that starts once you hit age 40, explains Sheldon Zinberg, MD, founder of … Remember to take time to recover Each time you do the workout add five pounds to each move. Start by grabbing a kettlebell by the horns and holding it at chest height. 20. This gym workout routine is a catch-all workout plan, specially designed by our top coaches, trainers and conditioning experts for any man over 40 wanting to improve their life. Alternate between a jog, jumping jacks, row machine, or stationary bike until you break a sweat. Your maximum age-predicted heart rate is calculated as follows: Age-predicted HR max = 220 – age. Test Booster: A quality test booster like HemoTest from Nutrabolics promotes already healthy testosterone levels. THE WORKOUT. For adults, moderate intensity exercise is about 50%-65% of your age-predicted heart rate maximum.