Full Body Barbell Workout

Shared By : JefitTeam VIP
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 6 / 5672

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Description

This 6-day, beginner, program utilizes barbell related exercises only. The program is designed to add lean muscle to your body. The workout is only one third of the picture. The other two components? plenty of sleep and adequate protein supported by a healthy diet over the next 3 months.




Stay Strong Together,



MICHAEL WOOD, CSCS
Jefit

Day 1 Workout 1
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

90 sec 6 3 Progress Chart
Barbell Decline Bench Press Barbell Decline Bench Press

Chest

60 sec 6 3 Progress Chart
Barbell Incline Bench Press Barbell Incline Bench Press

Chest

90 sec 6 3 Progress Chart
Barbell Upright Row Barbell Upright Row

Shoulders

60 sec 6 3 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

60 sec 6 3 Progress Chart
Barbell Push Press Barbell Push Press

Shoulders

60 sec 6 3 Progress Chart
Day 2 Workout 2
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

90 sec 6 4 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 8 4 Progress Chart
Barbell Curl Barbell Curl

Biceps

60 sec 10 3 Progress Chart
Barbell Reverse Curl Barbell Reverse Curl

Forearms

60 sec 10 3 Progress Chart
Day 3 Workout 3
Exercise Name Muscle Timer Reps Sets Track
Barbell Step-Ups Barbell Step-Ups

Upper Legs

60 sec 6 4 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 4 Progress Chart
Barbell Ab Rollout Barbell Ab Rollout

Abs

60 sec 10 3 Progress Chart
Bench Crunches Bench Crunches

Abs

60 sec 15 3 Progress Chart
Day 4 Workout 4
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

90 sec 6 3 Progress Chart
Barbell Decline Bench Press Barbell Decline Bench Press

Chest

60 sec 6 3 Progress Chart
Barbell Incline Bench Press Barbell Incline Bench Press

Chest

90 sec 6 3 Progress Chart
Barbell Upright Row Barbell Upright Row

Shoulders

60 sec 6 3 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

60 sec 6 3 Progress Chart
Barbell Push Press Barbell Push Press

Shoulders

60 sec 6 3 Progress Chart
Day 5 Workout 5
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

90 sec 6 4 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 8 4 Progress Chart
Barbell Curl Barbell Curl

Biceps

60 sec 10 3 Progress Chart
Barbell Reverse Curl Barbell Reverse Curl

Forearms

60 sec 10 3 Progress Chart
Day 6 Workout 6
Exercise Name Muscle Timer Reps Sets Track
Barbell Step-Ups Barbell Step-Ups

Upper Legs

60 sec 6 4 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 4 Progress Chart
Barbell Ab Rollout Barbell Ab Rollout

Abs

60 sec 10 3 Progress Chart
Bench Crunches Bench Crunches

Abs

60 sec 15 3 Progress Chart