Total Body WORKOUT

Barbell Basics for Peak Muscularity

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.

 

 

 

Bench Presses

Lie on a flat bench grasping a barbell with a medium grip at chest level. Proceed to press the bar up to arms’ length. Pause, then lower to starting position. Perform eight repetitions.

Bent-Over Rows

Straddling a barbell weighted at the front end, bend over, grasp the bar hand over hand and raise it a foot off the floor. Keeping the knees bent and upper body stationary, proceed to pull the bar up until the weight plates touch the chest. Pause, then lower to starting position a foot off the floor. Perform eight repetitions.

Palms-Down Wrist Curls

Sit grasping a barbell palms down,
with forearms on thighs and wrists over knees. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then lower to starting position. Perform eight repetitions.

Flat-Footed Half Squats

Stand grasping a barbell on the upper back. Keeping the back straight and head up, proceed to squat until thighs are halfway parallel to the floor. Pause, then rise to starting position. Perform eight repetitions.

Seated Curls

Sit grasping a barbell overhead with a shoulder-width grip. Keeping the back straight, head up and upper arms stationary, proceed to lower the bar behind you until forearms touch biceps. Pause, then raise to starting position. Perform eight repetitions.

Seated Toe Raises

Place the balls of the feet on the object while grasping a barbell below the knees or on the thighs. Proceed to raise up on toes as high
as possible. Pause, then lower to starting position. Perform eight repetitions.

Standing Curls

Stand grasping a barbell palms up in front of thighs. Proceed to curl the bar up until forearms touch biceps. Pause, then lower to starting position. Perform eight repetitions. ?