This Is What You Do On Off Days. Squat 20kg five times, rack the weight, and rest 90 seconds. Return the barbell back to the starting position, breathing in as you lower it. Pause at the top of the lift. Barbell upright row: 4 sets of 12, 10, 8, 6 (Tip: Keep the barbell close to your body as you lift and lower the weight.) Every second week superset bench press and dumbbell flys. You may have to do a few warm-up sets leading up to your 5 x 10 weight. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps C2. 3. Hold a barbell with a shoulder-width grip, bending your knees slightly. Superset 3 3a. This is fine. But when the gyms closed, I had to rethink that strategy.I had a couple of sets of dumbbells at home and an EZ-Curl bar with some small weight plates that I used as a mini-barbell… Then go heavy and rest for 3 minutes between sets. Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell) Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side) Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side) 5×5 means you do five sets of five reps with the same weight. Examples: Flat Barbell Bench, Barbell Row, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press) Reps: 3; Load: 80% of 1RM; Rest: 60 seconds between supersets (i.e. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. Alternating Single-arm Dumbbell Row. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. You'll flip the other days as well. HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. EZ curl bar into press 4×10. 5. Superset 4 4a. Superset 2 2a. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. Lateral raise 4×12 2b. Back. Lower it and repeat on the other side. Bend at the hips until you’re at roughly 45° to the floor. Row one dumbbell to your side. Day 2 – Off Day 3 Dumbbell bench press 3×10 4b. 4. So after you perform your 5/3/1 squat workout, do 5 sets of 10 reps with the deadlift. Ensure your body is getting enough protein, calories, and sleep so it can make the most of the off time.It’s also highly beneficial to work on mobility through stretching, foam rolling or yoga. These warm-up sets don't count. Workout example below. That might lead you to, … Inverted row 3×12 3b. Breathe out during the effort. The exercise selection here was constrained to movements that most people would find doable. The key on off days is to relax, recover and regenerate. Alternating arm dumbbell front raise: 4 sets of 10, 10, 8, 6 per side (Tip: Take the arm slightly across the body and press your shoulders down as you lift the weight up.) Day 5: Back and Bis. TRX hanging rows 3×10. Rest 90 to 120 seconds after the superset is complete. Slightly less is OK. train chest, rest 60 seconds, train back, rest 60 seconds, train chest, rest 60 seconds, etc.) Pull the bar up to touch your sternum, then lower under control. The last three exercises are your assistant work to help you focus on the secondary muscles. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. Just do 1-2 sets of 5 reps and then get to it. Barbell Bent-Over Overhand-Grip Row: 3 … Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. This is similar to a classic meet except you do more reps. Use your first 2 sets on the Big 3 (squat, bench press, and deadlift) as warm-ups. C1. A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be super-set with pull ups or lat pull downs. Your arms should go no higher than parallel with the shoulders. Even so, this 4-day barbell only workout is full of exercises that can be done from home.

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