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Gym Workout Routines - Barbell Strength Workout

Flat Bench Press

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

As a Personal Trainer or Sports Coach, provided you use general-rules-of-thumb (note: Check out related articles!), 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
Flat Bench Press
Pectoralis Major (Chest)
2
Bent-Over Barbell Rows
Latissimus Dorsi (Back)
3
Squats
Quadriceps (Thighs)
4
Stiff-Leg Deadlifts
Hamstrings (Leg Bicep)
5
Barbell Curls
Biceps (Arm)
6
Military Press
Deltoids (Shoulders)
7
Narrow-Grip Bench Press
Triceps (Arm)
8
Standing Calf Raises
Gastrocnemius (Calf)
9
Sit-Ups
Rectus Abdominis (Stomach)
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

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