Take on This 7-Move Barbell Workout for a Zero-Fuss Workout
When it comes to building strength and stacking on size, the barbell is undoubtedly the GOAT. The OG of fitness kit, the barbell is one of the most versatile tools for chiselling your physique and pumping up your muscles. But just how much can you do with a bar in a single workout? In fact, how much can you with a bar in just a single set?
Allow us to introduce you to the 'complex', the bigger, meaner brother of the humble circuit. Stringing a series of moves (seven, in this case) together, with just one piece of kit and zero rest, you’ll have a fight on your hands, pushing every muscle group in your body to limit, resulting in the kind of ‘metabolic stress’ that builds serious size and burns serious calories.
Not content just being efficient on kit and space, this full-body complex based workout is also time savvy. Coming in at dead on 30 minutes, this workout is perfect for an express lunchtime blast or for those days where you need to be in and out of the gym before anyone notices you're missing.
FORM CHECK
After a thorough warm-up, load your barbell up to a weight you could press overhead around 10-12 times and start a countdown timer for 30 minutes. Work your way through as many high quality rounds of the 42-rep complex as possible, resting only as necessary to keep your form sharp.
Make a note of how many reps you manage to clock up. Your aim next time you step in the gym? Do more. Once you can beat your original 'score' by 20%, it's time to level up and add some more weight.
Hang Power Clean x 6 reps
After your final floor press, stand tall with your barbell at your waist. Hinge at the hips to lower the bar to your knees (A). Stand back up explosively, almost jumping. Use the momentum to pull the bar on to your shoulders (B). Stand up straight, then lower back to your hips and repeat.
Front Squat x 6 reps
Bar still across your shoulders, lift your elbows high to lock it in place (A). Maintain an upright torso— push your hips back, bending your knees until the crease of your hip passes below your knee (B). Stand back up explosively to the start position.
Push Press x 6 reps
Stand tall after your last squat, keeping your bar secure across your shoulders. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders and repeat.
Pendlay Row x 6 reps
After your final push press, lower your barbell to the ground (A). Keeping your back flat and torso parallel to the floor, row the bar towards your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating.
Deadlift x 6 reps
Keep your hands on the bar after your last row. Pull your hips down towards the ground , brace your core and create tension through your entire body (A) before driving your feet into the ground and standing upright (B). Keep the bar close to your body and arms straight throughout. Focus on keeping your core tight and torso rigid.
Abs rollout x 6 reps
Finally, come into a kneeling position with your hands still gripping the bar (A). Lean forward and allow the barbell to begin rolling away from your body. Tense your entire trunk, as well as your glutes and legs to keep your body rigid from knees to shoulders as you roll forward. Once you are at full stretch (B) contract your abs to begin rolling the bar back in.
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