Barbell Upper Body Workout

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March 14, 2016 by Virginia

Today is all about the upper body; but it’s also about efficiency. This workout is short and sweet but needs to be done slowly. Every move being made needs to be patient here. Let’s focus less on speed and more on concentrating on the moves themselves. As you work your muscles today, think about how each movement is affecting your muscle tissue. Try and take your time to do your reps as slowly as possible.

Complete 2 sets of 10 slow reps for each

Military Press: Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Barbell Military Press


Bent Over Row: Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Slowly Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.

Barbell Bent-over Row

Bench Press: Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip. Lower weight to chest. Press bar upward until arms are extended. Repeat.

Barbell Bench Press

Upright Row: Grasp bar with shoulder width or slightly narrower overhand grip. Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Barbell Upright Row

“Good Mornings”: Position barbell on back of shoulders and grasp bar to sides.  Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat.

Barbell Good-morning


As always, I  hope you enjoyed this workout as much as I did! Remember to move extra slowly with each rep, and of course,  STAY HYDRATED!!!


Much Love,






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