Barbell Club April 2021

Welcome back!

As you know, classes are not permitted until 17th May so you will need to complete the program without instruction from the coach as a group.

For this reason, I have made the program as simple to follow as possible for this month. Each workout day follows exactly the same format, with different exercises, so once you have done it once you will be good to go for the whole month.

You are allowed to ask the coach questions on a 1-2-1 basis, from a 2 metre distance, so do feel free to do this if there is anything you do not understand. We can also demo movements for you so do ask and we will be happy to help.

The program is written on the whiteboards in both the back and front rooms of the gym and is available to download from the link below:

Barbell Club program April – May 2021 pdf

If you have not been exercising during lockdown please take it easy for the first few weeks. Consistency is key. You will gain more from starting small and growing a little with good form each week rather than going too hard too soon and causing pain or injury that keeps you away from the gym again.

You can record your weights in this excel sheet if you want to:

Barbell Club program April – May 2021 excel

Notes to help you:

Pronated = palms facing away from you (i.e. pull-up) or palms facing down (i.e. reverse bicep curl)

Supinated = palms facing towards you (i.e. chin-up) or palms facing up (i.e. standard bicep curl)

NG = neutral grip, palms facing each other (i.e. NG pull-up where your head goes between the two bars on the rig in the front room, or DB hammer curl)

30 degree incline = two notches upon the bench

EZ = the short bent bars

Floor press = since we can’t share equipment at the moment, if there is not a bench available you can lie on the floor for your bench press

If you have any questions do feel free to ask me or email [email protected].