Push Pull Legs Workout Plan for 40+ with Dumbbells Only | Shivohaam

Описание: Are you over 40 and still training like you're 25? I discovered something that changed everything...

When I switched to training only 3-4 days per week with this approach, I lost body fat WITHOUT a calorie deficit and gained muscle WITHOUT heavy weights. Sounds impossible? Watch until the end.

🔥 In This Video:
The BIG mistake 40+ people make in the gym (and how to fix it)
Why more volume is KILLING your gains after 40
The "less is more" approach that actually works
My complete Push Pull Legs breakdown with dumbbells only
The 4-week progression plan (week 3 changes everything!)
Push Pull Legs Split for 40+ | Dumbbell Only Home & Gym Workout Plan
💪 Here's The Truth:
After 40, your body doesn't interpret heavy training the same way. Cortisol increases, GH reduces, testosterone drops. I'll show you exactly how to work WITH your hormones, not against them.

⏱️ Key Moments:
0:00 - Introduction
1:24 - Today's Mission: Push Pull Legs Split
2:04 - The Recovery Problem Nobody Talks About
2:31 - Heavy Loads Are Hurting Your Gains
3:26 - Change #1: Exercise Selection Secrets
4:00 - The Rep Range Myth Exposed
4:30 - Change #2: Volume Control = Hormone Control
5:01 - The Cortisol Problem
5:20 - Change #3: Recovery Is Part of The Program
6:28 - My Personal Transformation Story
7:03 - Why Push Pull Legs Actually Works
8:16 - The Equipment You Really Need
9:32 - Weekly Structure Breakdown
10:08 - How Many Days Should YOU Train?
12:31 - The Real Goal of Fitness After 40
13:26 - Day 1: Push Workout Revealed
19:47 - Day 2: Pull Workout Details
21:28 - Day 3: Legs Workout Structure
22:21 - Day 4: Shoulder-Focused Push Day
23:22 - Day 5: Lat-Focused Pull Day
24:11 - Day 6: Hamstring & Glute Day
25:32 - The Flexibility Factor
26:04 - Week 1: Base Week Strategy
26:23 - Week 2: Load & Connection
26:45 - Week 3: Supersets Introduction
27:20 - Week 4: Peak Intensity Week
28:34 - Final Tips & Reminders
29:12 - The Consistency Secret

Video Link🔗
Volume -1
   • The Ultimate PUSH PULL LEGS Workout Split ...  

The Truth About Protein | Benefits, Myths & Supplement Guide
   • The Truth About Protein | Benefits, Myths ...  
The "Spot Reduction" LIE Exposed! | Exercises to Reduce Fat | Body, Mind & Beyond
   • EP - 6 | The "Spot Reduction" LIE Exposed!...  
Right Way to Weight Loss: Busting Myths & Building a Sustainable Lifestyle
   • EP - 3 | Right Way to Weight Loss: Busting...  

📌 Equipment Needed:
Just one bench and a pair of dumbbells (adjustable dumbbells work great!)

✅ What Makes This Different:
No gym-hopping or waiting for equipment
Works at home OR in a busy gym
Sustainable for the long haul
Focus on functional fitness, not just aesthetics
Perfect for 40+, but works for any age

🎯 The Bottom Line:
This isn't about chasing perfection. It's about building a body that lets you live independently and healthy 10-20 years from now. The complete program is inside - watch to get the full breakdown!

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💬 COMMENT below: What's your biggest challenge training after 40?

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