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The Full Body Barbell Workout Routine for More Strength and Fat Loss

Full Body Barbell Workout Routine: Day 1 Upper Body Push (Chest, Shoulders, Triceps, Abs)

  • Floor Bench Press 4 sets of 8-12 reps
  • EZ-bar Pullover 3 sets of 8-12 reps
  • Underhand Press Raise 3 sets of 8-12 reps
  • Barbell Shoulder Press 4 sets of 8-12 reps
  • Barbell Upright Row 3 sets of 8-12 reps
  • Reverse-Grip Bench Press 4 sets of 8-12 reps
  • Standing Barbell Triceps Extension 3 sets of 8-12 reps
  • Lying EZ-Bar Triceps Extension 4 sets of 8-12 reps
  • Barbell Crunch 4 sets of 8-12 reps

 

Full Body Barbell Workout Routine: Day 2 Lower Body (Quads, Glutes, Hamstrings, Calves, Abs)

  • Barbell Front Squat 4 sets max reps
  • Barbell Hack Squat 3 sets max reps
  • Barbell Lunge 3 sets of 8-12 reps
  • Barbell Crawl 3 sets of 8-12 reps
  • Romanian Dead lift 4 sets of 8-12 reps
  • Lying Leg Curl 3 sets of 8-12 reps
  • Standing Calf Raise 4 sets of 10-30 reps
  • Barbell Crunch 4 sets of 20 reps

 

Full Body Barbell Workout Routine: Day 3 Rest Day

Active Recovery

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