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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

1. ROMANIAN DEADLIFT
Reps: 3 Rest: 0 sec.
Hold the bar at shoulder width and stand with feet hip width. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout. Squeeze your glutes as you come back up.

2. HANG CLEAN
Reps: 3 Rest: 0 sec.
With the bar in front of your thighs, bend your hips and knees so that the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling and catch the bar at shoulder level. Bend your hips and knees as you catch the bar to absorb the impact.

3. FRONT SQUAT
Reps: 3 Rest: 0 sec.
From the catch position of the hang clean, squat as low as you can without losing the arch in your lower back.

4. OVERHEAD PRESS
Reps: 3 Rest: 0 sec.
From standing, press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

5. OVERHEAD LUNGE
Reps: 3 (each side) Rest: See directions
Hold the bar overhead and step forward with your left leg. Lower yourself until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

The Best Anytime Workout >>>
 

 Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

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