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