DAY 5 - SUPERSET BUILD | Dumbbell Workout to Build Muscle [over 40]
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- Опубликовано: 11 сен 2024
- Welcome to Day 5 of Superset Build! Today’s workout is all about strengthening your chest, glutes, and triceps through intense supersets that will challenge your endurance and build muscle.
You’ll perform each exercise for 40 seconds, followed by a 20-second rest, with 30 seconds rest between supersets to keep the momentum going.
To wrap things up, we’ll finish with a focused core workout that will leave you feeling strong and energized. Let’s dive in and make every rep count!
#buildmuscle #over40 #strengthworkout #garagefitnessgirl
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W O R K O U T
Superset 1
1️⃣1 1/2 Sumo Deadlift | 12.5kg/27.5 lbs
1️⃣Close Grip Floor Press | 10kg/22Lbs
.
Superset 2
2️⃣Hip Thrust | 17.5kg/38.5 Lbs
2️⃣Unsupported Chest Press | 10kg/22Lbs
.
Superset 3
3️⃣Bulgarian Split Lunge (L) side | 8kg/17.5Lbs
3️⃣Bulgarian Split Lunge (R) side | 8kg/17.5Lbs
.
Superset 4
4️⃣Close Grip Incline Pushup
4️⃣Tricep Kickback | 5kg/11Lbs
.
Superset 5
5️⃣SL Russian Step Up (L) side | 8kg/17.5Lbs
5️⃣SL Russian Step Up (R) side | 8kg/17.5Lbs
.
Superset 6
6️⃣Chest Fly | 5kg/11Lbs
6️⃣Lying Tricep Ext | 5kg/11Lbs
Abs Finisher- 2 x 30 secs work/15 secs rest
1️⃣Bicycle Crunch
2️⃣Plank Shoulder Tap
3️⃣Plank Jacks
*Workout Complete 🔥Burn 257 Calories
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✅SUPERSET BUILD TRAINING SCHEDULE
The optimal way to perform this program would be to alternate training days with a 30-60 minute walk or rest day. So a sample workout schedule may look like this:
Monday - Full Body Strength
Tuesday - 30-60 minute walk or rest day
Wednesday - Full Body Strength
Thursday - 30-60 minute walk or rest day
Friday - Full Body Strength
Saturday/Sunday - 30-60 minute walk or rest day
**To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published.
If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪
🤳S O C I A L S
Website: www.garagefitn...
RUclips: / @garagefitnessgirl
Instagram: / garagefitnessgirl
Like the music? Find my playlist with the music I've used here:
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/ @garagefitnessgirllifts
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
Let's hit some Chest, Tri's & Glutes! Who's ready to go?!
Those ab finishers sure finished me in a puddle of sweat! Another AB-soutely stellar workout. Thank you!💜
Ha ha love what you did there 😉
Day 5 was fantastic as always! Using the bench makes me work my core! Big fan of the ab finishers. Doing the split lunge on the bench was tough really felt it in my thighs! Thank you, Penny!!❤
Oh yes!! The struggle is real! Glad you’re enjoying it all Melody 😅
Sumo deadlift and the lying tricep extensions were my faves!!! Excellent workout💪
Thank you Penny💛
Some of my favourites too 🙌
My favorites were the chest presses ❤👍🎵 great workout and playlist. I missed hearing you say " I'm proud of you and you should be proud of yourself too "
Thank you ☺️ Maybe I’ll bring it back for the next series 🥰
Fave day so far. LOVED day 5. Well wobbly arms by the final plank jacks! I continue to be amazed at just how much work we do in the time. 🥵🥵 Fave exercise was sumo deadlifts. Least fave was those split Bulgarian monstrosities! I told them to bugger off back to Bulgaria (but I did them! 😬Can't let the PennyMeister down! 😉) Superb. Loving it. Thanks Penny xxx
lol!! You’re hilarious! I’m not a fan either 😂😂
Day5✅💪❤️Thank’s Penny!
Great job getting it done!!
Looking forward to this workout for tomorrow 💪!!
Hope you have a great workout!!
Day 5⃣ made it!!!Yuppie 🤗🤗Step by step feel more stronger 🏋🏼♀️💪🏻Thank you Penny for this challeng, You are The Best!!!🫂💙🙏🏻🦋
Wonderful!! So happy for your progress 🙌
@@garagefitnessgirllifts Thank you Penny from all my heart for your fantastic work here for us💙💙🙏🏻💙💙
I enjoyed the entire workout. My favorite was tricep extension for upper body and Russian step up for lower body.
Awesome!! Thank you for sharing 😅
All of them!!💕💪🏽💕
Thank you Penny🫶🏽
Thank you ☺️
❤ this workout Penny!
Glad to hear it Maggie 😅
Chest press and tricep kickback were my favourites, but I enjoyed the entire workout as well. Thanks Penny
Some of my favourite moves too! Great job getting it done 🙌
Holy cow that was awesome!!!
THANK YOU!! Glad you enjoyed it 😅
Day 5 ✅ loving this series thank you Penny 😍xx
Thanks Marie! Glad you’re enjoying it :)
Chest fly and incline push up’s!!
Woohoo!! Love chest exercises too!!
Super awesome thank you ❤🎉
Glad you like it!
Super 😊👍😉💪🏻🥵
Loved them all but tricep kick backs and step ups were my favorite. Did the modification on the step ups as not sure my bench is stable enough and did it slowly to create more tension 💪
Perfect!! My bench is just an inexpensive one and it feels a bit wobbly underfoot 😂 Hope you had a great workout!
Thank you Penny❤❤❤❤😢😢😢super workout
So happy you enjoyed it!!
Fantástica gran trabajo 👏👏👏🔥🔥🔥💪💪💪
Thank you ☺️
Thank you
You're welcome ☺️
Crikey where did that time go💥💥💥💥 really enjoyed the bench exercise challenges 😅😅😅😅thanks Penny 🙋💐 oh totally forgot to take off my 1.5 kg ankle weights to do the abs finisher gosh that added just a hint of 'spice ' 😲😲😲😲😲
Oh that would have been spicy for sure! Great job Deborah 💪😅
💪👍❤ session 3
Woohoo!! Let’s go 💪😅
Thank you!
You're welcome!
I wasn’t a fan of this one. I didn’t feel like I was getting my heart rate up. I still got it done! 💪😊
I did like the chest press and tricep kickbacks.
Loved the workout !!
Glad you liked it!!
What a goodie ☺️well curated as always, definitely felt it! I enjoyed the unsupported chest press and love, yet hate the Bulgarian Split Lunge… both pushed me. Love love love the supersets fun way break it up a bit for me.
I couldn’t agree more. Love the unsupported chest press and love/hate relationship with Bulgarians:) glad you’re enjoying it all Kimberly 🙌
thanks heaps - was excellent 💪💪
Glad you enjoyed it 😅
Awesome thank you❤
You are so welcome 🤗
Borá mulher tô pronta ❤❤❤❤❤
Let’s go 🙌
Great workout 🤩🤩 with some brutal elements like the Bulgarians 🤪💪🏻 All good exercises targeting very well 💪🏻 guess I will be feeling it tomorrow 🤪
Thank you so much, Penny ❤️ we really enjoy these superset workouts 🎉💪🏻❤️
Glad you like them! Those Bulgarians always get me good too 🙈
Day 5 completed had me sweaty😅 step ups a killer but completed the whole workout 🏋️♀️
Great job Julie 🙌
Done ✅ 😊
Woohoo!! Let’s go!!
❤❤❤❤
🙏🙏🙏🙏🙏🙏
Maravilhosa 💪💪💪
Thank you ☺️
Great session ! More abs please !! Thanks !
Will do!
🌶️🔥🌶️🔥🌶️🔥🌶️🔥💕💕💕💕💕💕💕💕
Day21August✅
Day5 supersets✅💪
Chest fly was my favorite today used 7.5kg
Great mid week session 🫶Thanks Penny
So strong 💪 Great job!