getting into bodybuilding at 30 workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the getting-into-bodybuilding-at-30-workout.
This workout includes 2 sections (biceps, triceps), 5 exercises, and 14 total sets.

biceps

ez bar curls

3 sets of 15 reps

hammer curls

2 sets of 8 reps

lying dumbbell curls

2 sets of 15 reps

triceps

dips

4 sets of 20 reps

rope overhead triceps extensions

3 sets of 20 reps