Workout Routines

Today's Workout 51: The barbell-only circuit to crush your upper body

Meet the barbell—it's the best (and only) piece of equipment you'll need to develop arm, back, and shoulder mass in this routine.

Today's Workout By Mike Simone: Barbell-Only Circuit
Duration 30-45
Exercises 4
Equipment Yes

There are plenty of guys who only use the barbell for the bench press—but you're not one of those guys, are you? Becase if you want to really work on pumping up your chest, shoulders, back, and, yes, even your abs and legs, then you've got to think beyond the bench press.

In this workout, you'll utilize the barbell in a variety of ways to focus primarily on your upper body—no bench required. You'll start off with a round of bentover rows, before moving on to a set of shrugs that'll blow up your shoulder and neck muscles. Finally, a barbell hack deadlift will hit your legs, while a barbell rollout will give you a finishing core burn. 


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 60 seconds. Repeat the entire circuit for 3 to 5 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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Today's Workout 51 The barbell-only circuit to crush your upper body (do 3-5 rounds)

Exercise 1.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
-- sets
10 reps
0 sec. rest
Instead of dumbbells, use a barbell for this exercise.

Exercise 3.

Barbell Hack Deadlift You'll need: Barbell How to
How To Do A Barbell Hack Deadlift thumbnail
-- sets
10 reps
0 sec rest

Exercise 4.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
-- sets
10 reps
60-90 sec. rest