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Barbell basic July 2022

Posted 11th July 2022 by Geoff Stewart

Barbell Basics is going great guns.

 

We are heading into another month, so we are changing the days over but we are hanging with simple programming and basic movements. Keep it simple, master the movements and add some kilos.

 

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

Barbell basics.

 

Squats and puling

A1. Back squats 4×8-10 @31X0 rest 75

A2. Pull-ups 4×6-8 @31X1 rest 75

 

B1. Box step-ups 3×10-12plg @2010 rest 60

B2. Chest supported Db row 3×10-12 @ 2020 rest 60

 

C1. DB seated curls 3×12-15 rest 30
C2. Pronated YTW 3×10-15ea rest 60

 

Deadlifts and pushing

A1. Deadlift 4×5-7 @3010 rest 75

A2. BB bench press 4×6-8 @3100 rest 75

 

B1. RFE split squats 3x12el @2020 rest 30

B2. Seated Natural grip DB OH press 3×10-12 @ 2020 rest 60

 

C1. Seated banded hamstring culrs 3×20 rest 30
C2. Lying EZ bar skull crushers 3×10-12 rest 60