Fat Loss Workout Video (#19)

The Stats

(Barbell Complex)

• Load: 70-85%
• No. Exercises: 5
• Rest Between Exercises: None
• Rest Between Circuit: 30-60 seconds
• No. Rounds Through The Barbell Complex: 3-4
• Reps Per Exercise: 8-10

The Exercises

1. Barbell RDL (Romanian Deadlifts)

Pick up a barbell from a rack or the floor with a pronated (palms facing down) grip a little wider than shoulder width.

Lower the bar  by bending at your waist, push your hips back until your chest is parallel to the floor, and maintain a slight flex in your knees. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower the weight and exhale once you’ve completed the rep and returned to the upright position.

2. Bent Over Barbell Row

Stand with your legs slightly bent, grasp the barbell with a pronated grip and hands wider than shoulder width apart. With your back straight, lean forward at your waist until your chest is parallel to the floor.

Breathe in to contract your core, and pull the bar up towards your abdomen. Return to the initial starting position and breathe out.

3. Hang Cleans

Stand with your feet hip to shoulder width apart and toes pointing forward or slightly outward. Squat down and grasp the barbell with a shoulder width pronated grip, position your arms just outside your knees, and extended elbows pointing them outwards.

Keep your back flat or slightly arched and head positioned up and looking straight ahead. Squeeze together your shoulder blades, position your shoulder slightly in front or over the barbell.

Slowly lift the barbell keeping it close to your body until you are standing erect. With the bar resting on your middle thighs pull explosively by extending the hips, knees, and ankles. Simultaneously extend your torso and shrug your shoulders upward. Your elbows should remain extended and pointing out during the initial shrugging movement. Once you’ve fully elevated your shoulder with the shrug, rapidly flex at your elbows to being pulling your body under the bar.

Once your lower body is fully extended and the bar reaches maximal height, pull your body under the bar by rotating your arms and hands around and then under the bar. Rapidly bend your knees and hips to a half-squat position. The bar should be caught at the level of your clavicles and anterior deltoid.

Return the bar to slightly above your knees in a controlled manner, avoid a rapid drop of the bar on the way back to the starting position.

4. Barbell Push Press

Grab a barbell from a rack or hang clean it into starting position resting on your anterior deltoids. Stand approximately shoulder width apart, and tilt your head slightly back to allow the bar to pass in front of your face.

Initiate the movement by flexing at your hips, knees, and ankles while keeping your torso upright. Your squat should be a 1/4 squat in depth.

With no pause at the bottom of the squat extend through your ankles, knees, and hips and forcefully press the bar overhead until your arms are fully extended. Lower the bar under control back to starting position your anterior deltoids, and repeat.

5. Back Squat

Rest the barbell on your trapezius, slightly higher than your posterior deltoids.

With both feet parallel to each other and toes slightly turned out, inhale deeply, flex at your knees and sit back and down until your thighs are parallel to the floor. Straighten your legs and lift your torso to return to the initial starting position. Breathe out at the end of the effort.

And you’re done! See you next session!

Peace & Love,

David