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Barbell basic Febuary-2023

Posted 7th January 2023 by Geoff Stewart


Barbell Basics. We are starting the new year with a new program. The key is in the name -Barbell Basics, you will be lifting weights and keeping it simple (this doesn’t mean easy) The program is designed to cover all the lifting bases from big exercises and bigger muscle groups all the way to smaller more isolation exercises and smaller muscle group to ensure all bases are covered.

Saturday – Squats and puling in Arch 325

A1. Back squats 4×8-10 @31X0 rest 75

A2. Chin-ups 4×6-8 @31X1 rest 75

B1. RFE split squats 3×10-12plg @2010 rest 60

B2. BentOverDB rows 3×10-12 @ 2020 rest 60

C1. Db standing curls 3×12-15 rest 30
C2. Standing Straight arm banded row 3×12-15 rest 60

D. Banded pull a-parts 1×50

Monday – Deadlifts and pushing

A1. Sumo Deadlift 4×6-8 @3010 rest 75

A2. Standing Oh BB press 4×6-8 @3101 rest 75

B1. Rev lunges 3x12el @1010 rest 60

B2. DB Arnold press 3×10-12 @ 2020 rest 60

C1. Single-arm Cable/banded tricep ext. 3×12-15ea rest 30
C2. DB lateral raises 3×12-15 rest 60