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Barbell basic August 2022

Posted 7th August 2022 by Geoff Stewart

 

Barbell Basics has been running for another 4 weeks now so it’s time to change things around a little. This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Barbell basics.

 

Saturday – Deadlifts and pushing

A. Deadlift 5×5 @3010 rest 75

 

B. Incline bench press 5×5 @3100 rest 75

 

B1. Alt rev lunges 3x10el @1010 rest 30

B2. DB bench press 3×10@ 2020 rest 30

B3. Lying banded hamstring curls 3×15 @1010 rest 30

B4. Seated DB OH press 3×10@ 2020 rest 60

 

C. Banded tricep ext 1×50 @1010

 

 

Monday – Squats and puling

A. Back squats 5×5 @3010 rest 75

 

B. Pull-ups 5×5 @31X1 rest 75

 

B1. FFE split squats 3x10each leg @2020 rest 30

B2. Chest supported Db row 3×10-12 @ 2020 rest 30

B3. HE db goblet squats 3×1620 @1010 rest 30

B4. Seated dB curls 3×12@ 3010 rest 60

 

C. Poliquin step-ups 1x30each leg