Posted on October 17, 2018 by Jenny Cromack
Here’s a quick and simple full body barbell workout that only requires a barbell, a squat rack, and plenty of effort! It’s a great way to train if you don’t like running around the gym after different pieces of kit. Plus when it comes to getting results you can’t go wrong by getting really good at compound, multi-joint movements. Enjoy!
Exercise 1: Squats (Front or Back) 3 sets of 8 reps. 90 seconds rest.
The absolute staple of barbell exercise, great for building leg size and strength.
Exercise 2: Romanian Deadlifts (Also known as RDL’s) 3 sets of 8 reps. 90s rest.
A great barbell exercise for working your hamstrings, glutes and lower back. Perfect for keeping a well-balanced lower body.
Exercise 3: Bench Press. 4 sets of 10 reps. 60 seconds rest.
The classic upper body exercise. Awesome for developing a bigger, stronger chest. We’re doing more reps and more sets with less rest for a real ‘pump.’ (Or metabolite build-up if we want to get all science-y!)
Exercise 4: Barbell Row. 4 sets of 10 reps. 90s rest.
The barbell row (when done properly) is a great way to strengthen not only your upper and mid back, but also your lower back. The trick is to hold yourself in a solid, braced position (think ‘chest up’) without any rounding of your back. Keep the weight a little lighter to focus on your form.
Exercise 5: Vanity work of your choice. Barbell Glute Bridges or Barbell Bicep Curls. 3 sets of 10 reps. 60 seconds rest.
The perfect way to finish off any workout, some sneaky vanity work! Pick either glutes or guns and get to work. Personally I like to perform the last set to failure, getting as many reps as possible.
If you’re sticking to your rest times and not getting distracted you should be able to have the workout wrapped up in under an hour, including time for a short warm up beforehand and stretching at the end. Try to improve every time you repeat the workout; a simple way to do this is to add a small amount of weight to each exercise every new session.
For other barbell workouts, have a look at some of our other blogs here.
Give the workout a try and let us know how you get on!