Barbell Blitz!

A Single-Weight Session

There’s nothing better than getting pumped. You can spend all day at the gym if you like the routine and sweaty smells, but why not make the most of your time and simply do the best exercises for your muscles and be done with it? Such a strategy is easily performed with a barbell. This simple single piece of equipment works both sides of the body simultaneously, promoting symmetrical size and strength gains. Load one up and get to work!

Photography by KEITH MUNYAN

BACK Bent-Over Rows
Stand grasping a barbell palms back at knee level, with legs slightly bent. Keeping the back straight, proceed to pull the bar up to the chest. Pause, then return to starting position. Perform 10 repetitions.

CHEST
Flat Bench Presses
Lie on a flat bench grasping a barbell inches off the chest. Proceed to press the bar up to arms’ length. Pause, then return to starting position.
Perform 10 repetitions.

SHOULDERS
Military Presses
Stand grasping a barbell palms out at the top of the chest. Proceed to press the bar overhead. Pause,
then return to starting position. Perform 10 repetitions.

BUTTOCKS
Barbell Squats
Stand grasping a barbell on the upper back. Proceed to squat until thighs are almost parallel to the floor. Pause, then return to starting position. Perform 10 repetitions.

BICEPS
Front Curls
Stand grasping a barbell palms up in front of the chest. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

OBLIQUES
Seated Twists
Sit grasping a barbell on the upper back. Proceed to twist to the right. Pause, then twist to the left. Perform 10 alternating twists to each side.

THIGHS
Lunges
Stand grasping a barbell on the upper back. Proceed to step forward with the left leg, lowering until the thigh is parallel to the floor. Pause, then return to starting position and next step forward with the right leg.
Perform 10 alternating lunges with each leg.

FOREARMS
Seated Palms-Up Wrist Curls
Sit with forearms on thighs, wrists over knees and grasping a barbell in the open fingers. Proceed to close hands and curl wrists up. Pause, then return to starting position. Perform 10 repetitions.

CALVES
Seated Toe Raises
Sit balancing a barbell on the thighs, with the balls of the feet on a raised surface. Proceed to flex feet and raise up on toes. Pause, then return to starting position. Perform 10 repetitions.