To add muscle quickly it’s important to move efficiently, yet many of us develop poor movement patterns over time. Using an empty bar to focus on perfect form will correct this, while providing a heart rate-raising workout.
Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total.
Reps 12
Stand tall, holding a bar with straight arms. Hinge forwards at from the hips to lower the bar down your legs until you feel a good stretch in your hamstrings, then reverse back to the start.
2 Bent-over row
Reps 12
Hinge forwards from the hips, holding the bar with an overhand grip. Keeping your chest up, row the bar up towards your sternum. Pause, then lower back to the start.
3 Overhead press
Reps 12
Stand tall, holding the bar across the front of your shoulders with an overhand grip. Keeping your chest up, press the bar directly overhead until your arms are straight, then lower it.
See related :
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- Raise The Bar With This Five-Move Barbell Workout Routine
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4 Back squat
Reps 12
Start holding the bar across the back of your shoulders and feet shoulder-width apart. Brace your core, then bend at the hips and knees to squat down as low as you can. Push through your heels to stand back up.
