Try This Barbell Complex At Your Next Gym Session

Looking to shift that last stubborn bit of belly fat and achieve a lean, defined body that you’ll be proud to show off? Try this super-quick fat-torching workout. This type of single-kit, multiple-move circuit is known as a complex session, but not because there’s anything complex about it. All you need is an empty Olympic barbell (or a “fixed” barbell, which is a bar with a certain weight on that can’t be adjusted) and a small space on the gym floor.

Then simply go from one move to the next – without putting the bar down between moves – and stick to the reps detailed. You’ll work all your major muscle groups intensively and make your heart and lungs work hard to keep pumping oxygen and blood to the working muscles. You’ll build muscle, burn fat and get stronger to transform your body. We’ll see you at the bar.

How To Do This Workout

This workout has five moves which are performed in a circuit. Do all the reps of move 1 then go straight on to move 2 and complete those reps without resting. Follow this pattern for the rest of the circuit and only rest once you have completed all the reps of the fifth and final move, and for no longer than two minutes. The first and last exercise are 20-rep sets, and the three lifts in between them are ten-rep sets. You’ll do five circuits in total.

Do this circuit with just a barbell. Once that’s too easy, add a 2.5kg weight plate to each side, then continue to go up in 2.5kg increments.

1 Deadlift

Reps 20 Rest 10sec

How Squat down to pick the bar off the floor with an overhand grip, then stand up tall.

Why Doing deadlifts with an empty bar will improve your form and work multiple muscle groups.

Progression If 20 reps doesn’t get your heart rate high and breathing hard, add five more reps per circuit.

2 Romanian Deadlift

Reps 10 Rest 0sec

How Bend forwards from the hips with arms straight to lower the bar down your shins.

Why This move will work your glutes and hamstrings and keep your heart rate elevated.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

3 Bent-over row

Reps 10 Rest 0sec

How Hinge forward from the hips with legs and arms straight. Row the bar up to your stomach.

Why It works all the major muscles of your upper back as well as your core and forearms.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

4 Overhead press

Reps 10 Rest 0sec

How Stand tall holding the bar across the front of your shoulders. Press the bar straight overhead.

Why It’s one of the best moves to work your shoulders and your triceps.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

5 Squat

Reps 20 Rest 2min

How Stand tall with the bar across the back of your shoulders. Squat down as deep as you can. Keep each rep smooth and controlled so you never pause at the top or bottom, but don’t “bounce” at the bottom either.

Why This final move of the circuit works your legs and core and again elevates your heart rate.

Progression Increase the number of reps you do per circuit to 25 if you have more left in the tank.

Photography: Hugh Threlfall. Model: Toby Rowland

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *