Barbell Basics April 2026
Welcome to Q2!
We’ve had the request for max pull up results from some of you lot. Wednesday mornings will be all about those arm gains. Make sure you wash your hair the night before as you might not reach your forehead after this.
Please be sure to bring your recording device. Note pad and pen is great! For those looking to impress download the app: Strong and bring this to class!
We looking forward to some serious results!
Day #1
Monday (pm) – Wednesday (am)
a) Chin up – eccentric accumulate rest 40 seconds 4 sets
a) Cable Pull Down x 12-16 + Db Unrolling Tricep ext x 8-12
b) Back squat 4 x 8, 8, 8, amrap
b2) BB curl 4 x 8, 8, 8, drop set
c) Walking lunges 3-4 x 20-25 steps
c2) Db hammer curl 3-4 x 8-12 reps
d) Tabata cardio – 4 min
Day #2
(Monday PM & Saturday)
a) Deadlift 4 x 15, 10, 5, 15 reps
a2) Seated bb press 4 x 10, 8, 6, 10 reps
b) Flat Db Chest press 5 x 8-12 reps
b2) ffe spilt squat 3 x 8 each
b3) db/kb side bends 3 x 20 each
c) push up 3 x 6-20 reps
c2) banded double crunch 3 x 10-20
Day #3
(Tuesday PM & Friday AM)
a) BB back step 4 x 6-8
a2) Single leg glute bridge 4 x 10 each
b) RDL 3 x 80 top 80 bottom 80 full rom 24 total reps
b2) DB Renegade Row 3 x 18 reps
c) Deficit kb deadlift 3 x 10-20
c2) Front plank 3 x 60
d) Calf raise sec 1 x 75-100 reps
