How is this workout and what would you change? I’m almost 40 and would like to gain some mass and lose some fat if possible. Right now, I’m at 14.5% body fat.

All workouts are started about 6 a.m. I’m never in the gym for more than 60 minutes.

Monday – Chest / Triceps

Flat Bench Press 3 sets of 12
Inclined Dumbbell Bench Press 2 sets of 12
Dumbbell Flyes 2 sets of 12
Chest Dips (weighted) 3 sets of 12
Skip rope (cardio) 2 sets of 5 minutes (rest intervals 30 seconds)

Tuesday – Back / Biceps

Lat Pull Down (wide grip) 3 sets of 12
Lat Pull Downs (close grip) 2 sets of 12
Seated Rows (wide grip) 2 sets of 12
Deadlift 3 sets of 12
Barbell Curls 3 sets of 12
Skip rope Impossible after deadlifts

Wednesday – Cardio

Skip rope 6 sets of 5 minutes (rest intervals 30 seconds)

Thursday – Shoulder

Overhead Press 3 sets of 12
Dumbbell Front Raises 3 sets of 12
Dumbbell Laterals 3 sets of 12
Skip rope 3 sets of 5 minutes (rest intervals 30 seconds)


Friday – Legs / Abs

Squat 3 sets of 12
Straight Leg Deadlift 2 sets of 12
Leg Extensions 2 sets of 12
Hamstring Curls 2 sets of 12
Hanging Leg Raises (weighted) 3 sets of 12
Skip rope Ever seen Donald Duck skipping rope?

Friday afternoon

Skip rope 6 sets of 5 minutes (rest intervals 30 seconds)