Punish yourself for that over the top weekend with the bad boy barbell workout. This workout is comprised of four barbell exercises meant to build strength, power, and lean muscle. Perform the bad boy barbell workout two days per week. For example, Monday and Thursday. Make sure you warm-up on each exercise before maxing the weight. Add some high intensity interval training on your off days to shred the fat.
Purposes
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Lower body strength.
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Core strength.
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Sets
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Reps
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Distance
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Duration
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3
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10,8,6
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Fast
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Description
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Approach the bar and set your feet in a comfortable stance with you toes pointed slightly out.
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Squat down and grab the bar.
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Keeping your head up and chest out, stand up holding the bar.
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Squat back down and return the bar to the floor in a controlled manner.
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Repeat.
ProTip
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Keep your weight on your heels.
Mistakes
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Too much weight on the ball of your foot.