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Barbell Only
General
Intermediate
Barbell
Plan Details
The Barbell Only routine by divemasterkelly is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Designed to bulk up !
Routine detail
Any
Circuit #1
Est. 56 min
9 exercises
Jump Rope
1 Set
Barbell Clean and Jerk
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Any
Upper Body
Est. 59 min
10 exercises
Jump Rope
1 Set
Floor Bench Press
3 Sets x 12 Reps
Underhand Press Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Decline Bench Ab Reach
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Any
Full Body
Est. 29 min
6 exercises
Jump Rope
1 Set
Jump Shrug
3 Sets x 5 Reps
High Pull
3 Sets x 5 Reps
Hang Pull
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Barbell Hang Clean
3 Sets x 5 Reps
Any
Lower Body
Est. 64 min
8 exercises
Jump Rope
1 Set
Barbell Front Squat
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Barbell Step-Up
3 Sets x 20 Reps
Decline Bench Leg Raise
2 Sets x 20 Reps
Decline Bench Rotational Sit-Up
2 Sets x 20 Reps
Any
Upper Body Pull
Est. 70 min
12 exercises
Jump Rope
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Reverse Grip Bent Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Wrist Roller
3 Sets x 8 Reps
Decline Crunch
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
