BARBELL WINTER SERIES

Time to brave the cold evenings get in the gym and build on your strength! Oh and let’s burn some fat while we are at it...

4 workouts per week.

This series is all about building on the basic movements and time under tension.

Tempo :

3s lower

1s pause at bottom

2s lift

1s pause at top

Weight for big complex moves (Deadlift / Squat) - go heavy, a good starting point if you are unsure:

Girls : 20-40kgs

Guys : 30-50kg

Then half of that weight for the smaller muscle accessory moves (biceps curls, calf raises etc)

Super set - means do the exercises back to back no rest = 1 round, then rest and repeat.

Eg. Workout 1 

21 deadlifts, then straight into 21 push ups. 

Rest for 1 minute 

15 deadlifts, then 15 push ups

Rest for 1 minute

9 deadlifts, then 9 push ups 

Rest for 1 minute 

Then follow the process for superset 2 & 3.

Give it a try! 

Any movements excercises you are unsure of let me know or check out a form guide on the internet or YouTube.

Let me know how you get on