Barbell Club August 2024
Welcome to the August 2024 Barbell Club.
This month BB club will be returning to a basic lifting program to get back into building foundations. You’ll be covering all the bases and working on your hypertrophy (building muscle/tone).
There are 2 programs days 1-3 (Monday-Saturday) and days 2-4 (Wednesday and Sunday) ideally you’ll do both programs at least once each and if possible you’ll aim to do both programs twice a week. You guys who follow their lifting percentages check the chart in the gym.
Stick to the tempos and rest period chase the deep burn and most importantly enjoy your training.
| Workout days 1 and 3 | ||||
| exercise | set/reps | Tempo | Rest | |
| A1 | Back squats | 4×8-12 | 4101 | 75 |
| A2 | DB incline press | 4×8-12 | 3101 | 75 |
| B1 | Step ups (DB) | 3×12-15el | 2020 | 60 |
| B2 | BB seated OH press | 3×12-15 | 3010 | 60 |
| C1 | DB laterial raises | 3×15-20 | 3001 | 45 |
| C2 | Standing Calf raises | 3×15-20 | 2011 | 45 |
| C3 | EZ skull crushes | 3×12-15 | 3010 | 45 |
| C4 | Peterson step ups | 3×12-15 | 1010 | 90 |
| D | Cyclist goblet squats | 1×20-30 | 1010 | 0 |
| Workout days 2 and 4 | ||||
| exercise | set/reps | Tempo | Rest | |
| A1 | DB split squats | 4×8-12el | 3010 | 75 |
| A2 | Chin ups | 4×8-12 | 3101 | 75 |
| B1 | BB RDL -from rack | 3×10-12 | 2020 | 60 |
| B2 | DB Chest supported rows | 3×12-15 | 3011 | 60 |
| C1 | Heavy farmers carry | 3x1Lap | 0 | 45 |
| C2 | EZ DB curls | 3×12-15 | 2011 | 45 |
| C3 | Banded hamstrings | 3×12-15 | 3011 | 45 |
| C4 | DB zottman curls | 3×12-15 | 3010 | 90 |
| D | Banded pull a-parts | 1×20-30 | 1010 | 0 |