Barbell Basics – March 2025

Posted 27th February 2025 by Josh Schouten

Monday (pm) / Wednesday (am)

Monday (pm) – Wednesday (am)

A: Heels Elevated Barbell Back Squat (Cluster) 3 x 6,6,6

A2: Barbell RDL 3 x 12-15 reps

B: Isometric Hold – Chin over the bar 3 x 20-30 seconds

B2: DB Bent Over Row – 2 second pause at the top 3 x 8-12

B3: Standing DB Curl 3 x 15

C: Barbell Tricep Extension 3 x 6-8

C2: Alternating Box Step Up 3 x 20-30 reps – Total

C3: Banded Tricep extension 3 x 20-25

A: Snatch Grip deadlift, podium, from knees (Cluster) 3 x 6,6,6

A2: Single Leg Hip Thrusts 3 x 12-16 each leg

B: Push Up / Dip 3 x 6-8

B2: DB Bench Press 3 x 8-12

B3: Prone Around the world 3 x 15

C: Barbell Step Down – Front 3 x 15 each leg

C2: Weighted Sit Up 3 x 12-16

C3: Hollow Dish Hold 3 x 45-60 seconds

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

A: Standing Wide Stance Good mornings 4 x 12

A2: Side Adductor Plank 4 x 20 seconds

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B: Cossack Squat 3 x 12

B2: Glute Kick Backs 3 x 20

B3: Banded B Stance RDL 3 x 20

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C: Banded Bulgarian Split Squats 3 x 8-12

C2: Curtsy Lunge 3 x 16 reps

C3: Standing Calf Raise 3 x 20-24