Barbell Basics – April 2025

Posted 1st April 2025 by Josh Schouten

Monday (pm) / Wednesday (am)

Monday (pm) – Wednesday (am)

A: Heels Elevated Barbell Back Squat 4 x 10,8,6,15 :45 seconds rest as a maximum

B: Push Up 4 x 10,8,6,15 :45 seconds rest as a maximum

C: Bulgarian Split Squat 4 x 6-8 each leg

C2: Ring Row 4 x 20-30 second pause at top + Max reps

C3: Walking Lunges 4 x 14 Steps

C4: BB / Db Curl 4 x 15-18

A: KB / BB Sumo Deadlift 4 x 10,8,6,15 :45 seconds rest as a maximum

B: Bench Press 4 x 10,8,6,15 :45 seconds rest as a maximum

C: FFE Barbell Backwards Step 3 x 15 each leg

C2: Tricep Extension 4 x 12-15

C3: Banded Pull a Part 4 x 20

C4: Double Crunch 4 x 10 + max hollow dish hold

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

A: Hip Thrusts 4 x 12-15

A2: Glute Bridge March 4 x 20-30

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B: Box Squats 3 x 12-15

B2: Banded Pull Through 3 x 15

B3: Double Crunch / Reverse Banded Crunch 3 x 15-20

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C: Curtsy Lunge 3 x 16 reps

C2: Banded Crab Walk 3 x L & R 20-30 steps each way

C3: Seated Banded Abductions 3 x 20-30