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Gym Workout Routines - Barbell Strength Workout

With reference to the sample Strength Gym Routine, please find below a Barbell only strength workout plan.

As a Personal Trainer or Sports Coach, provided you use general rules of thumb, your imagination is the only limiting factor creating suitable workouts. Please also see Dumbbell Strength Workout.

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Barbell Strength Gym Workout:

Sample Gym Routine - Barbell Strength Workout
Weeks - 6 Week Program
Training Days - Weights 3 Times a Week (i.e. Monday, Wednesday & Friday). Cardio 2 Times a Week (i.e. Tuesday & Thursday).
Working Sets - 3 (1 - 2 mins. rest between sets).
Repetitions - 10
Percentage of 1 RM (if applicable) - 70 to 75%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Flat Bench Press	Pectoralis Major (Chest)
4	Bent-Over Barbell Rows	Latissimus Dorsi (Back)
5	Squats	Quadriceps (Thighs)
6	Stiff-Legged Deadlifts	Hamstrings (Leg Bicep)
7	Barbell Curls	Biceps (Arm)
8	Military Press	Deltoids (Shoulders)
9	Narrow-Grip Bench Press	Triceps (Arm)
10	Standing Calf Raises	Gastrocnemius (Calf)
11	Core Training: Sit-Ups	Rectus Abdominis (Stomach)
12	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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