There are plenty of guys who only use the barbell for the bench press—but you're not one of those guys, are you? Becase if you want to really work on pumping up your chest, shoulders, back, and, yes, even your abs and legs, then you've got to think beyond the bench press.

In this workout, you'll utilize the barbell in a variety of ways to focus primarily on your upper body—no bench required. You'll start off with a round of bentover rows, before moving on to a set of shrugs that'll blow up your shoulder and neck muscles. Finally, a barbell hack deadlift will hit your legs, while a barbell rollout will give you a finishing core burn. 


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 60 seconds. Repeat the entire circuit for 3 to 5 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to