TRAINING TIPS
4-Day Barbell Only Muscle-Builders
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Yes, you can work out your whole body using only a barbell. Once you have this, you can just work out in the garage or basement.
These explosive moves need a higher percentage of fast-twitch muscle fibers, which have a greater potential for growth compared to slow-twitch fibers. You’ll definitely gain mass.
Day 1 Upper Body (Chest, Shoulders, Triceps, Abs)
1. Floor Bench Press
Do 4 sets of 8-12 reps.
2. EZ-Bar Pullover
Do 3 sets of 8-12 reps.
3. Underhand Praise Raise
Do 3 sets of 8-12 reps.
4. Barbell Shoulder Press
Do 4 sets of 8-12 reps.
5. Barbell Upright Row
Do 3 sets of 8-12 reps.
6. Reverse-Grip Bench Press
Do 4 sets of 8-12 reps.
7. Standing Barbell Triceps Extension
Do 3 of 8-12 reps.
8. Lying EZ-Bar Triceps Extension
Do 4 sets of 8-12 reps.
9. Barbell Crunch
Do 4 sets of 20 reps.
Day 2 Lower Body (Quads, Glutes, Hamstrings, Calves, Abs)
1. Barbell Front Squat
Do 4 sets of 8-10 reps.
2. Barbell Hack Squat
Do 5 sets of 10-15 reps.
3. Barbell Lunge
Do 3 sets of 8-12 reps.
4. Barbell Crawl
Do 3 sets of 8-12 reps.
5. Romanian Deadlift
Do 3 sets of 8-12 reps.
6. Barbell Crunch
Do 4 sets of 20 reps.
Day 3 Upper-Body (Back, Traps, Biceps, Forearms, Abs)
1. Barbell Deadlift
Do 4 sets of 8-12 reps.
2. Barbell Bent-Over Row
Do 3 sets of 8-12 reps.
3. One-Arm Bent-Over Row
Do 3 sets of 8-12 reps.
4. Reverse-Grip Barbell Bent-Over Row
Do 4 sets of 8-12 reps.
5. Barbell Shrug
Do 3 sets of 10 reps.
6. Barbell Biceps Curl
Do 3 sets of 8-12 reps.
7. Reverse Curl-Up
Do 3-5 sets of 20-30 reps.
8. Behind-the-Back Barbell Reverse Wrist Curl
Do 3 sets of 10-12 reps.
9. Barbell Crunch
Do 4 sets of 20 reps.
Day 4 Rest Day
Day 5 Full-Body
1. Barbell Jump Shrug
Do 4 sets of 3-5 reps.
2. Hang Clean
Do 3 sets of 3-5 reps.
3. Barbell High Pull
Do 4 sets of 3-5 reps.
4. Barbell Hang Pull
Do 3 sets of 3-5 reps.
5. Barbell Push Press
Do 3 sets of 3-5 reps.
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