Barbell Basics – October

Posted 7th October 2024 by Josh Schouten

Monday (pm) / Wednesday (am)

Monday (pm) – Wednesday (am)

A: NG Pull Down / Chin Up 4 x 4-6

A2: DB / BB Curl 4 x 6-8

B: BB Back Squat 8,8,8, AMRAP

B2: Ab Rollout 3 x 6-10

C: FFE Split Squat 3 x 10

C2: Renegade Row 3 x 16 Total

C3: Reverse Cable Curl 3 x 16

Monday (pm) – Wednesday (am)

A: Deadlift 8,8,8, AMRAP

A2: Suitcase Carry x 40 each

B: Straight Arm Pull Down 4 x 10-15

B2: Lying Tricep Extension 4 x 8-12

C: Cable Pull Through 3 x 15

C2: Db Lateral Raises 3 x 15

C3: DB Squat (on shoulders) 3 x 15

Booty building for those looking to strengthen their lower back or simply stretch the jeans.

A: BB Glute Bridge x 8,8,8

A2: Single Leg Glute Bridge x 16

A3: Db RDL x 20

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B: High Box Step Up x 8 Each

B2: Donkey Kick Back x 15-20

B3: Lying Leg Raises x 10-15

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C: 2 x KB Sumo Deadlift x 12-16

C2: Curtsey Lunge x 10-12 Each