Alternating arm dumbbell front raise: 4 sets of 10, 10, 8, 6 per side (Tip: Take the arm slightly across the body and press your shoulders down as you lift the weight up.) 3. 5. This is similar to a classic meet except you do more reps. Use your first 2 sets on the Big 3 (squat, bench press, and deadlift) as warm-ups. Hold a barbell with a shoulder-width grip, bending your knees slightly. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. That might lead you to, … Back. Alternating Single-arm Dumbbell Row. Just do 1-2 sets of 5 reps and then get to it. Pause at the top of the lift. The exercise selection here was constrained to movements that most people would find doable. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. Examples: Flat Barbell Bench, Barbell Row, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press) Reps: 3; Load: 80% of 1RM; Rest: 60 seconds between supersets (i.e. Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell) Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side) Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side) 5×5 means you do five sets of five reps with the same weight. You may have to do a few warm-up sets leading up to your 5 x 10 weight. Then go heavy and rest for 3 minutes between sets. Row one dumbbell to your side. Inverted row 3×12 3b. Slightly less is OK. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. TRX hanging rows 3×10. Return the barbell back to the starting position, breathing in as you lower it. Every second week superset bench press and dumbbell flys. Day 2 – Off Day 3 The key on off days is to relax, recover and regenerate. Lateral raise 4×12 2b. C1. Barbell Bent-Over Overhand-Grip Row: 3 … HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. Breathe out during the effort. Superset 3 3a. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. Even so, this 4-day barbell only workout is full of exercises that can be done from home. Dumbbell bench press 3×10 4b. You'll flip the other days as well. Squat 20kg five times, rack the weight, and rest 90 seconds. 4. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps C2. This is fine. Superset 4 4a. These warm-up sets don't count. Ensure your body is getting enough protein, calories, and sleep so it can make the most of the off time.It’s also highly beneficial to work on mobility through stretching, foam rolling or yoga. Barbell upright row: 4 sets of 12, 10, 8, 6 (Tip: Keep the barbell close to your body as you lift and lower the weight.) Day 5: Back and Bis. Bend at the hips until you’re at roughly 45° to the floor. EZ curl bar into press 4×10. train chest, rest 60 seconds, train back, rest 60 seconds, train chest, rest 60 seconds, etc.) But when the gyms closed, I had to rethink that strategy.I had a couple of sets of dumbbells at home and an EZ-Curl bar with some small weight plates that I used as a mini-barbell… This Is What You Do On Off Days. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. Workout example below. Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. 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