Barbell Workout 2

By Pedro Bernardes

	Intermediate (2-3 years)
	97 minutes/day \| 4 days/week \| 4 weeks
	Tone Body, Gain Strength
	Barbell, Squat Rack, Flat Bench, Weight Plate, Vertical Bench Show More

Average Exertion

Average Cardio Intensity

If you want to workout at home and just buy a Barbell to do it this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Leg day and Core

Day 2:

Upper Body

Day 3:

Rest

Day 4:

Leg day and Core

Day 5:

Upper Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Leg day and Core

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Exercise	Sets	Reps	Rest
1.Barbell Sumo Romanian Deadlift	4 sets	14 reps	60s
2.Barbell Side Lunge See Exercise Notes	4 sets	12 reps	60s
3.Barbell Rear Lunge See Exercise Notes	4 sets	12 reps	60s
4.Barbell Hip Thrust with Bench	4 sets	12 reps	60s
5.Barbell Standing Leg Calf Raise	4 sets	12 reps	60s
6.Standing Barbell Twist See Exercise Notes	4 sets	14 reps	60s
7.Barbell Side Bends See Exercise Notes	4 sets	14 reps	60s
8.Barbell Romanian Deadlift See Exercise Notes	4 sets	14 reps	60s
9.Weighted Crunch See Exercise Notes	4 sets	14 reps	60s

Day 2 - Upper Body

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Exercise	Sets	Reps	Rest
1.Barbell Close Grip Bent-over Row	4 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	4 sets	12 reps	60s
3.Bent Over Barbell Row See Exercise Notes	4 sets	12 reps	60s
4.Barbell Pullover	4 sets	12 reps	60s
5.Barbell Shrug	4 sets	12 reps	60s
6.Barbell Biceps Curl	4 sets	12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s
8.Seated Barbell Military Press	4 sets	12 reps	60s
9.Barbell Upright Row	4 sets	12 reps	60s
10.Barbell Front Raise	4 sets	12 reps	60s
11.Lying Rear Delt Barbell Raise	4 sets	12 reps	60s

Day 4 - Leg day and Core

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Exercise	Sets	Reps	Rest
1.Barbell Sumo Romanian Deadlift	4 sets	14 reps	60s
2.Barbell Side Lunge See Exercise Notes	4 sets	12 reps	60s
3.Barbell Rear Lunge See Exercise Notes	4 sets	12 reps	60s
4.Barbell Hip Thrust with Bench	4 sets	12 reps	60s
5.Barbell Standing Leg Calf Raise	4 sets	12 reps	60s
6.Standing Barbell Twist See Exercise Notes	4 sets	14 reps	60s
7.Barbell Side Bends See Exercise Notes	4 sets	14 reps	60s
8.Barbell Romanian Deadlift See Exercise Notes	4 sets	14 reps	60s
9.Weighted Crunch See Exercise Notes	4 sets	14 reps	60s

Day 5 - Upper Body

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Exercise	Sets	Reps	Rest
1.Barbell Close Grip Bent-over Row	4 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	4 sets	12 reps	60s
3.Bent Over Barbell Row See Exercise Notes	4 sets	12 reps	60s
4.Barbell Pullover	4 sets	12 reps	60s
5.Barbell Shrug	4 sets	12 reps	60s
6.Barbell Biceps Curl	4 sets	12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	12 reps	60s
8.Seated Barbell Military Press	4 sets	12 reps	60s
9.Barbell Upright Row	4 sets	12 reps	60s
10.Barbell Front Raise	4 sets	12 reps	60s
11.Lying Rear Delt Barbell Raise	4 sets	12 reps	60s

Date Created: 2/11/2019, UTC

Last Updated: 10/31/2021, UTC

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