TOTAL-BODY WORKOUT

Bar one!

By Wayne Levitt, C.S.C.S.
Photography by Cory Sorensenn

A Fast & Easy Muscle Pump

A barbell workout is ideal for building muscular strength and symmetry. The weight is distributed evenly, so the right and left sides receive the same stress level. Performing the same exercises reinforces muscle memory, and allows you to train anytime, anywhere without the formal barbell. If you're continually pressed for time and aren't able to formally train several times a week, this routine will help keep you reasonably toned. This easy program's exercises all require either a barbell, broomstick or other bar-type object. While the actual resistance is minimal, flexing the muscles during repetitions adds emphasis.

CHEST

Front Presses
Stand grasping a bar palms out at the top of the chest. Proceed to press the bar out to
arms' length. Pause, then return to starting position.

Perform 20 repetitions.

BACK

Bent-Over Rows
Grasping a bar palms down with a shoulder-width grip, bend over until the back is almost
parallel to the ground. Beginning with arms and knees slightly bent, proceed to pull the bar up to just below the chest. Pause, then lower to starting position.

Perform 20 repetitions.

CALVES

Toe Raises
Stand grasping a bar balanced on one end. Proceed to rise up on toes as high as possible. Pause, then lower to starting position.

Perform 20 repetitions.

BICEPS

Front Curls
Stand grasping a bar palms up in front of thighs. Proceed to curl it up until biceps meet
forearms. Pause, then lower to starting position.

Perform 20 repetitions.

THIGHS

Half Squats
Stand balancing a bar on the upper back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.

Perform 20 repetitions.

TRICEPS

Reverse Curls
Stand grasping a bar overhead with a wide grip. Keeping the elbows in, proceed to lower the bar behind the head. Pause, then raise to starting position.

Perform 20 repetitions.

SHOULDERS

Military Presses
Stand grasping a bar at the top of the chest. Proceed to press it overhead. Pause, then lower to starting position.

Perform 20 repetitions.

FOREARMS

Palms-Down Wrist Curls
Squat down grasping a bar palms down, with wrists over knees and forearms on thighs. Proceed to curl the bar up as high as possible. Pause, then lower to starting position.

Perform 20 repetitions.