The barbell workout series is a barbell-only work-out plan. The workout focuses on compound exercises to deliver maximum results in minimum time. Perform Barbell Workout A on Monday and Friday, and Barbell Workout B on Wednesday. Follow the workout routine for up to four weeks. You may perform this workout at home or at the gym. For muscular endurance, change the reps to 15 and decrease the rest between sets to 60 seconds.
Muscle Groups
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Abs & Core
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Hips & Buttocks
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Legs
Purposes
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Leg strength
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Glute 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 each leg
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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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Moderate
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90 sec
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Description
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With the barbell on your upper back, step one foot forward about 18-24 inches.
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Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
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Keep the weight on the front heel and maintain a straight torso.
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Push back up with the front heel and return to the standing position.
ProTip
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Move smoothly and keep a straight posture
Mistakes
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Not stepping onto the heel and rolling toward the ball of the front foot
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Not keeping the front foot flat on the ground
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Allowing the front knee to move too far beyond the toes
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Pointing the front knee to one side
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Rounding the back