Barbells are an essential part of a solid workout routine. They provide effective exercises that make you stronger without spending hours in the gym. Try this barbell-only workout comprised of compound-movements that utilize multiple muscle groups and offer effects that last long after your workout is over.  

If you are just starting out with strength-training and weight-lifting, it is important to start with lighter weights and perfect your form before increasing your weight.

BARBELL FRONT SQUAT TO OVERHEAD PRESS - 3 SETS OF 10 REPS

  • Begin standing with your feet shoulder-width apart, holding the barbell in front of your shoulders by placing your fingers under and around the bar, so that your elbows lift forward, up and away from your body with your hands placed shoulder-width apart
  • Move your body down into a squat while keeping the barbell position in front of your shoulders 
  • Once at the bottom of the movement, pause for 2 beats and push off your heels to return to the standing position 
  • Simultaneously extend your arms to push the barbell up overhead 
  • Slowly return the bar to shoulder height for one rep

BARBELL BENT-OVER ROWS - 3 SETS OF 8-10 REPS

  • Start with your feet hip-distance apart and grip the bar with your hands slightly wider than your hips 
  • Slightly hinge your hips forward, keeping your back straight and your head and neck in a neutral position 
  • Initiate the row by bringing your elbows back and activating your rhomboids to move the barbell towards your body 
  • At the top of the movement, squeeze your upper back before slowly lowering the weight back down to the starting position 

BARBELL BENCH PRESS - 3 SETS OF 8-10 REPS

  • Begin lying flat on your back on a bench 
  • Grip the barbell with your hands a little wider than shoulder-width apart, so when you’re at the bottom of the movement your hands are directly above your elbows  
  • Bring the bar slowly down to your chest as you breathe in
  • Once you’re an inch or so above your chest, breathe out and push the bar upward for one rep 

BARBELL GOOD MORNINGS - 3 SETS OF 8-10 REPS

  • Begin standing with your feet shoulder-width apart with your knees slightly bent and place a barbell on your shoulders 
  • Position the barbell on your trapezius muscles of the upper back, near your shoulders
  • Brace your upper back and abdominals, exhale as you hinge at the hips, sending them backward and your upper body forward
  • Stop once your upper body is nearly parallel with the floor
  • Inhale as you return to the starting position for one rep

BARBELL UPRIGHT ROWS - 3 SETS OF 8-10 REPS

  • Begin with your feet shoulder-width apart and grasp the barbell, allowing it to hang in front of you at the length of your arms, your palms should be facing your body 
  • Keeping your back straight and your chest up, lift the barbell straight up toward your chin 
  • Your arms should go no higher than parallel with your shoulders 
  • Pause at the top of the movement and slowly lower the barbell to the starting position for one rep 

BARBELL AB ROLLOUTS - 3 SETS OF 12 REPS

  • Position yourself with your knees on the ground or a gym mat and a rolling barbell on the floor in front of you 
  • Lean forward and grasp the barbell 
  • Engage your core and push the barbell forwards as far as you can without breaking form 
  • Brace your abs and keep your back straight throughout the movement
  • Contracting your abs, roll the barbell back towards you to the starting position for one rep