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Barbell basic September -October 2022

Posted 18th September 2022 by Geoff Stewart

 

Its that time again to switch about our Barbell Basics program again . 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

 

Monday – Squats and puling

A1 Bench squats 4×6-8 @3010 rest 75

A2 Single arm Db row 4×10-12ea @2011 rest 75

B1. Box step ups 3x10each leg @2020 rest 30

B2. Straight arm cable pull downs 3×10-12 @ 3011 rest 60

C1. Box seated leg ext (band under box) 2×20 @1010 rest 30
C2. EZ bar curls 2×12-15@ 1010 rest 60

D Banded ext. rotations 1×30-40

 

Saturday – Deadlifts and pushing

A.1 Sumo Deadlift 4×6 @3010 rest 75

A2. Flat bench press 4×10-12 @3010 rest 75

B1. BB glute bridges 3×10-12 @2012 rest 30

B2. Seated OH Db press 3×10-12@ 2020 rest 60

C1. Lying banded hamstring curls 2×15-20 @1010 rest 30

C2 EZ bar skull crushes 2×12-15@ 3010 rest 60

D. Banded tricep ext 1×50 @1010