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The Best Barbell Workout

Build full body strength with this ultra effective barbell circuit.
Full body workout with barbell exercises for muscle growth
Beth Bischoff
Split Squat to Press

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If you train at home or anywhere else that provides only a barbell and a small amount of weight, you can make the most of it by speeding or slowing your reps and performing your exercises circuit-style.

HOW IT WORKS

The barbell was invented to carry balanced loads but works just as well out of balance. The following exercises can be performed with one end wedged between two walls while you lift the other end like a lever. You may find that pressing the bar like a lever feels less stressful to your shoulders, plus it activates your core to a greater degree.

DIRECTIONS

Perform the exercises as a circuit, completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

THE WORKOUT >>> [PAGE 2] 

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