Barbell Complex Workouts

Barbell complex workouts are a great way to burn calories and fat, and to build strength. They are a great alternative to cardio – they get your heart rate up by consecutive movement with a heavy amount of weight.

The idea here is to do 5 barbell exercises back to back without putting the bar down. You want to use a weight that you can lift for 5 reps for each exercises. You will get a total body workout, focusing on multiple muscle groups.

Complete 3-6 sets (start with 3 and work your way up to 6). After completing the set of 5 exercises take a 2 minute break. It’s very important that you rest between sets to give your muscles a break from the heavy weight – otherwise you may cause too much strain on them. If you aren’t familiar with the exercises I listed a description of each below. Choose from one of the workouts below, or create your own combination of 5 exercises.

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WORKOUT 1 (3-6 sets)

Romanian Deadlift – 5 reps

Bent Over Row  – 5 reps

Hang Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

WORKOUT2 (3-6 sets)

Power Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

Back Squat – 5 reps

Push Press – 5 reps

WORKOUT 3  (3-6 sets)

Hang Clean – 5 reps

Front Squat – 5 reps

Push Press – 5 reps

Back Squat – 5 reps

Romanian Deadlift – 5 reps

Exercise Descriptions: For all exercises stand with feet about shoulder-width apart

Romanian Deadlift – Hold barbell in front of you. Bend knees slightly as you hinge forward at your hips and lower the bar toward the ground. Lift up to standing forcefully, squeezing your glutes at the top of the movement. (*Sandbag used in photos, used only to show proper form)

IMG_0336  IMG_0335

Bent Over Row – Hinge forward at the hips slightly with a slight bend in the knees, bar hanging straight down (overhand grip). Pull the bar to your chest in a row forcefully, bending the elbows straight back behind you. Your arms should be close to your ribs. Lower slowly and repeat, keeping a hinged position.

barbell_bent_over_row

Hang Clean – Hinge forward at the hips slightly, with a slight bend in the knee with the barbell hanging in front of your knees (overhand grip). In a forceful motion, lift the bar up to in front of your shoulders as you flip your wrists and straighten your legs, so that your palms are now facing up. Reverse motion back to start. (due to the heavy weight, shrugging your shoulders will help pull the weight up)

hangclean

Power Clean – This will be the same motion as the hang clean, but you will start squatted down with the barbell touching the ground in front of you. From here you will forcefully pull the weight up to your shoulders and flip your wrists up. Reverse back to start.

power-clean

Push Press – Start with the bar in front of your shoulders, wrists turned up and elbows bent. Forcefully push the bar straight up overhead, pause, and return to start. Bend the knees slightly to help press the weight up.

barbell-push-press

Front Squat – Start with the bar in front of your shoulders, wrists turned up and elbows bent. Keeping the bar steady lower into a squat until knees are bent 90 degrees and forcefully lift back up to start.

front-squat-barbell-13042012-de

Back Squat – Place the barbell on your shoulders behind you neck and lower into a squat, until knees are bent 90 degrees. Forcefully lift back up to start.

barbell-squat

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2 thoughts on “Barbell Complex Workouts

  1. unmaskthemysteries.com September 24, 2014 / 9:55 am

    Hello! I’m at work surfing around your blog from my new apple iphone!
    Just wanted to say I love reading yolur blog and look
    forward to all your posts! Keeep up the outstanding work!

    • Nicki Powers September 24, 2014 / 10:28 am

      Wow thank you so much, that means a lot!! Im actually starting a 90 day body challenge so i will be dedicating a lot more time to my blog and posting workouts more frequently. Feel free to join along!

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