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The Best Barbell Workout

Build full body strength with this ultra effective barbell circuit.

The Best Medicine Ball Ab Workout >>>

OPTION 1

1. SPLIT SQUAT TO PRESS
Reps: 10–12 (each side) Rest: 0 sec.
Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it). Load the opposite end with a weight plate and grasp it toward the end. Get into a lunge position with your left leg in front, bent to where your thigh is parallel to the floor and your right knee nearly touches the floor. Stand up explosively and press the bar straight up.

2. SINGLE ARM ROW W/ PARTIAL LUNGE
Reps: 10–12 (each side) Rest: 0 sec.
Hold the barbell behind the sleeve (where you load the weights) with your left hand. Get into a lunge position but not deep—keep both legs slightly extended so that the bar and plate don’t brush the floor. Draw your shoulder blade back and row the bar to your ribs.
Reps: 10–12 (each side) Rest : 120 sec.

3. BARBELL RUSSIAN TWIST
Reps: 10–12 (each side) Rest: 0 sec.
Grasp the bar near the very end again—this time with both hands. Stand with feet shoulder width. Swing the bar to your left, pivoting your feet as needed, and then swing to your right.

4. LEVER FLOOR PRESS
Lie on your back on the floor and grasp the end of the bar again behind the sleeve with your left hand. Hold it just above your shoulder and extend your right arm out to your side for support. Press the bar over your chest.

OPTION B >>> [PAGE 3]

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