WORKOUT 2 BARBELL
1 Back squat
Sets 4
Reps 6-8 Rest 60-90sec
Why Squatting big weights will build full-body muscle because it prompts a huge growth hormone hit. It works not just your legs but also your core, back and everything else below the bar. How Take the bar out of the rack so it rests on your trapezius muscles. Take two big steps back, ending with your feet roughly shoulder-width apart and toes pointing out slightly. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down as if you’re aiming for a chair. Descend until your hip crease is below your knee. Keep your weight on your heels as you drive back up.
2 Overhead press
Sets 4
Reps 6-8 Rest 60-90sec
Why The strict overhead press builds full-body muscle and co-ordination, bringing your abs into the equation to stabilise the weight overhead. How With your feet shoulderwidth apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart. Brace your abs, glutes and quads as you press the bar straight upwards. Pause at the top, then lower. You might find you can lift more weight by wrapping your thumbs around the same side as your fingers, because it keeps your forearms in a better position.
3 Bench press
Sets 4
Reps 6-8 Rest 60-90sec
Why It’s a classic for a reason: a properly executed bench press (your feet should be pressing into the floor) will tax your whole body and allow you to use heavy weights to maximise upper-body development. Ensure your form is correct to avoid injury and maximise growth. How Grip the bar with hands slightly wider than shoulder-width apart and squeeze your lats together to create a pressing platform before you take the bar out of the rack. Watch the ceiling, not the bar, to ensure you’re pressing in the same line each time. Lower the bar to your chest, aiming to brush your T-shirt without bouncing. Press up powerfully, pause at the top, and then go into your next rep.
4 Bent-over row
Sets 4 Reps 6-8 Rest 60-90sec How Hold the bar with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly a 45˚ angle to the floor. Pull the bar up to touch your sternum and then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.
5 Roll-out
Sets 4
Reps 6-8 Rest 60-90sec How Get on your knees with your arms extended, holding a barbell with a shoulder-width grip. Slowly roll the barbell away from your body, keeping your core braced throughout. Extend until your torso is parallel to the ground, then contract your abs to pull the bar back towards your body to return to the start.