Full Body Barbell Workout Guide at Xercise4Less Gyms
This guide will help you raise the bar of your fitness level. Regardless of your gym experience, you'll find Xercise4Less the place to supercharge your health and wellbeing, and this full body barbell workout guide will teach you how to build strength and definition in a balanced way.
Why should you train with barbells, though? A body barbell workout properly challenges your whole body, forcing your muscles to react and start burning fat.
How to Work Out Your Whole Body with Barbell Exercises
Incorporate these key exercises into your workout to develop your arms, build mass, or for general strength:
- Barbell Bench Press
- Barbell Military Press
- Barbell Back Squat
- Barbell Deadlift
- Barbell Shrug
- Barbell Bent Over Row
Find a rhythm for what amount of repetitions and sets you can achieve to benchmark your progress. Try to make your transitions between each of the exercises as smooth as possible, focusing on quality reps with good form. Take a one-minute rest between sets to avoid muscle damage.
A final piece of advice before we start; don’t despair if you can’t get a handle on how to use these whole-body barbell workouts straight away. Our Personal Trainers are on hand to advise you on the best techniques whenever you need help or advice. Xercise4Less gyms are packed with all the barbell equipment you need to achieve the results you're looking for, we'll help you get there. With our barbell workout guide you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells to transform your whole body.
Let's get into the detailed instructions on how to perform these full body barbell exercises correctly.
Begin your workout with the Barbell Bench Press to start shredding fat.
Start this classic upper body exercise by lying back on a flat bench, holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the barbell off the rack and position it above your chest with arms fully extended. From the starting position, inhale and lower the barbell slowly until it touches the middle of your chest. Push the barbell back to the starting position explosively as you exhale. That’s one rep.
Do 6-8 Barbell Bench Press whole body reps and repeat in 3 sets. Rest for 1 minute.
This Barbell Military Press shifts the focus onto your shoulders.
Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then with control lower the barbell.
Do 6-8 Barbell Military Press full body reps and repeat in 3 sets. Rest for 1 minute.
A Barbell Back Squat is the ideal full body exercise to start building strength, primarily in your quads, glutes and back. Train with a high weight and low reps to build mass, or a low weight with high reps to focus on toning.
Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip. Do not rest the barbell on your neck. Hug the barbell into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight for your first barbell back squat rep.
Do 10 Barbell Back Squat full body reps and repeat in 4 sets. Rest for 1 minute.
Work your grip, glutes and your back with the amazing Barbell Deadlift exercise.
Squat down and grasp a barbell with your hands shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the barbell. Take the weight back onto your heels and keep the barbell as close as possible to your body. Lift the barbell to thigh level, pause, then control your return to the start position.
Do 5 Barbell Deadlift full body reps and repeat in 3 sets. Rest for 1 minute.
Pummel your back muscles with a Barbell Bent Over Row and energise your whole body.
Grab a barbell with an overhand grip, hands shoulder width apart. With your legs slightly bent, keep your back straight and bend your upper body forward until it’s almost perpendicular to the floor. Row the barbell upwards into the lower part of your chest. Pause. And return to the start position with control.
Do 8 Barbell Bent Over Row full body reps and repeat in 4 sets. Rest for 1 minute.
The Barbell Shrug is highly effective for your neck and shoulders.
Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower the shoulders back down and repeat.
Do 6 Barbell Shrug full body reps and repeat in 4 sets. Rest for 1 minute.
Join Xercise4Less Gyms to Work Out the Best Barbell Exercises
At Xercise4Less Gyms we want you to improve your health and wellbeing through exercise. We make it easy for our gym members to work out by providing all the exercise equipment they need to incinerate calories and build muscle. That includes 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells so you can achieve the toughest of fitness goals. Use our Full Body Barbell Workout Guide to supercharge your fitness programme. If you’d prefer to split your barbell workout, then check out our Xercise4Less Upper Body Barbell Workout Guide or our Lower Body Barbell Workout right now.
Whatever fitness equipment you want to use on your fitness journey, Xercise4Less Gyms will be on hand to help you hit the hardest exercise targets. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals. Our gym members enjoy dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a functional fitness area. The Xercise4Less gym membership also benefits from inclusive group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and advise you. You can also take advantage of our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.
Join Xercise4Less Gyms today to see how you can change your health and fitness for ever using whatever exercise equipment or workout classes you want including barbells!
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