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Pull the bar up to touch your sternum, then lower under control. Superset 3 3a. 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.) Inverted row 3×12 3b. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. Pause at the top of the lift. Superset 4 4a. HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. The exercise selection here was constrained to movements that most people would find doable. Hold a barbell with a shoulder-width grip, bending your knees slightly. Your arms should go no higher than parallel with the shoulders. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. This is fine. These warm-up sets don't count. 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.) The last three exercises are your assistant work to help you focus on the secondary muscles. 3. The key on off days is to relax, recover and regenerate. Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. 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… 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. Just do 1-2 sets of 5 reps and then get to it. Day 5: Back and Bis. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps C2. Row one dumbbell to your side. Slightly less is OK. That might lead you to, … Breathe out during the effort. This Is What You Do On Off Days. Alternating Single-arm Dumbbell Row. Day 2 – Off Day 3 Superset 2 2a. Rest 90 to 120 seconds after the superset is complete. 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. Back. train chest, rest 60 seconds, train back, rest 60 seconds, train chest, rest 60 seconds, etc.) 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. C1. Then go heavy and rest for 3 minutes between sets. You may have to do a few warm-up sets leading up to your 5 x 10 weight. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. Even so, this 4-day barbell only workout is full of exercises that can be done from home. Workout example below. Every second week superset bench press and dumbbell flys. So after you perform your 5/3/1 squat workout, do 5 sets of 10 reps with the deadlift. Squat 20kg five times, rack the weight, and rest 90 seconds. 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. 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. 4. EZ curl bar into press 4×10. Return the barbell back to the starting position, breathing in as you lower it. 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. TRX hanging rows 3×10. Lateral raise 4×12 2b. 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. 5. Barbell Bent-Over Overhand-Grip Row: 3 … Dumbbell bench press 3×10 4b. Bend at the hips until you’re at roughly 45° to the floor. Lower it and repeat on the other side. You'll flip the other days as well. 20Kg five times, rack the weight, and rest 90 to 120 seconds after the superset is complete work! 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