Beginners Barbell
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Use the following exercises to help strengthen and develop your back muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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DEADLIFT |
STRAIGHT LEG DEADLIFTS |
SINGLE ARM BARBELL ROW |
BENT OVER UPRIGHT ROW |
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2 Sets of 12 - 10 lifts with 30 - 45 seconds rest between sets. |
2 Sets of 8 - 6 lifts - make sure your weight is not too heavy. |
2 Sets of 12 - 10 lifts each arm - keeping bar end against a wall. |
2 Sets of 12 - 10 slow lifts. Aim to take bar up to your chest. |
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REVERSE GRIP UPRIGHT ROW |
TWIN ARM BARBELL ROW |
Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. Aim to work for 1 - 2 sets of 8 - 10 reps. If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. NEVER TRAIN SORE MUSCLE! |
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2 Sets of 8 - 10 lifts - keeping your palms facing away from you.
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2 Sets of 8 - 10 lifts each arm - keeping bar end against a wall. |
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www.netfit.co.uk |
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