Workout Routines

Muscle Building Barbell and Bodyweight Workout

Get a full-body workout that builds strength and power with a little bit of weight and a lot of intensity.

by CSCS

THE WORKOUT

Exercise Sets/Reps

Deadlift 10/5

-superset with-

Broad Jump 10/5

--Rest no longer than 60 seconds between supersets.

--For the deadlift, use a weight that represents your 8-10RM.

--Perform this workout once per week. Add one rep to both exercises in Weeks 2-4. In Week 5, reassess your 8-10RM on the deadlift and adjust weights as necessary before starting again at the five-rep mark.

DEADLIFT TIPS

Use straps only if necessary. If you do use straps, stay cognizant of your 60-second rest period.

Drag the bar up your shins and legs to the top of each rep. If the bar isn’t in contact with your body, you are limiting the amount of weight you can pull safely.

Allow the bar to come to a complete stop on each rep.

BROAD JUMP TIPS

Swing your arms aggressively on each jump, aiming to cover as much forward ground as possible.

Land softly (and quietly), with your ankles, knees and hips flexed slightly, your shoulders over your hips.

Settle yourself for a moment between reps as you load up your arm swing for the next rep. 

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