Whether you are trying to lose fat or gain muscle, barbell complexes are something you can't go wrong with. They work for bodybuilders and fitness enthusiasts alike. In addition to working quite well, barbell complexes also speed up your workout, allowing you to spend less time at the gym.
Barbell complexes also make your time in the gym simple because you just need the Olympic bar, a pair of sleeves and some weights. You keep those throughout the entire workout.
Barbell Complexes Workout
Take a standing position in front of the bar so that your shins touch it and your feet are shoulder-width apart. Squat down and grab the bar with an overhand, slightly-wider-than-shoulder-width grip. Be sure to keep your elbows straight. Don't allow your lower back to round, pull your trunk back and up, drive your hips forward, and stand up. Squeeze your glutes at the top and return to the start position.
Front Squat (1B)
Take hold of the bar with a shoulder-width overhand grip. Raise your upper arms until they’re parallel to the floor. The bar should sit on the fronts of your shoulders if you are doing it correctly. Begin by driving your hips back and squat down until your thighs are parallel to the floor. Pause and return to start.
Overhead Press (1C)
Your grip on the bar should be a shoulder-width, overhand position. Standing with your feet shoulder-width apart, push the barbell straight overhead, pause, then return to start.
Bent Row (1D)
While keeping a natural arch in your spine, drive your hips back until your trunk is nearly parallel to the floor. Pull the bar directly to your belly button, hold, and return to start.
Romanian Deadlift (1E)
Begin the movement by maintaining the shoulder-width grip and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.
Barbell Complexes – Instructions for Fat Loss
As mentioned, barbell complexes do wonders for fat loss. If fat loss is your goal, do the following workout twice per week in place of steady-state cardio. Use 65 pounds as your starting weight.
Perform 1A, 1B, 1C, 1D, and 1E, for 10 reps each, without resting between exercises. This is one complete set. Rest 45 seconds between sets. Repeat for four total sets.
Barbell Complexes – Instructions for Muscle Gain
If you are using barbell complexes to gain muscle, do the following workout twice per week in place of any conditioning workout. Use 95 pounds as your starting weight.
Perform 1A, 1B, 1C, 1D, and 1E, for 5 reps each, without resting between exercises. This is one complete set. Rest 90 seconds between sets. Repeat for two total sets.
Tell Us About Your Results
Use these barbell complexes and then come and tell us your results. We would love to hear how it has helped you.