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Barbell Workout for Ladies Routine

You have been working hard on your fitness goals. Creating a consistent routine. Building your strength, and not to mention your confidence! So now, you are ready to tackle one piece of equipment that can be quite intimidating… the barbell. 

Purpose of This Workout

This workout is aimed at teaching you how you can utilize the barbell in different ways to hit your full body. While you are working your full body, you will also be increasing your strength AND CONFIDENCE as you utilize this piece of equipment in the gym.

By training with the barbell, even if you do not add any weight to it, you will still be challenging your muscles and building strength. Not only that, but the barbell also requires you to utilize and build more core strength as you have the extra balance component of the bar. You will immediately feel the difference as you mix in this barbell routine due to all of the muscles it will engage in your body!

You can do this workout as one cohesive plan for your training day. You could also pair exercises in supersets or break them down by body parts to mix in with other workouts you may be doing. A ton of options with this one, while also providing an excellent foundation for training with the barbell.  See you on the platform!

Equipment Required

For this workout, you will only need a barbell! As your strength goes up, you can add weight to the bar.

  • Beginners: barbell only
  • Intermediate: 2.5-10lbs added to barbell
  • Advanced: 10+lbs added to barbell

Can This Workout Be Done Without Equipment?

No. You need a barbell to do this workout. If you don't have one, there are plenty of online retailers that sell them, such as:

Ladies Barbell Workout Movement Breakdown

Barbell RDL

barbell RDL
  • When performing this exercise, maintain a safe back by engaging your core and keeping a neutral spine throughout the exercise.
  • Feet will be about shoulder-width apart and your knees slightly bent.
  • Hold the barbell straight down on your legs and keep your arms straight the entire time.
  • Push your hips back, like you are trying to close a door with your bum. Go until you feel a stretch in your hamstrings or the barbell is about mid-shin.
  • Squeeze your glutes and core to raise your body back up to the standing position.

Barbell Bent Over Row 

barbell bent over rows
  • Stand with your feet at shoulder width and legs slightly bent. Bend over so that your back is parallel to the ground and hold the bar while keeping your arms straight.
  • Pull the bar up towards your lower chest. Pause.
  • Lower barbell returning to starting position. Keep your back straight at all times.

Barbell Bicep Curl 

barbell bicep curls
  • Standing straight up, grip a barbell with an underhand grip, hands shoulder-width apart.
  • Curl the bar up toward your chest in an arc, with your elbows locked and close to your sides.
  • Lower the weight slowly back down until your arms are straight.
  • Repeat. Make sure to not swing your back

Barbell Front Squat 

barbell front squats
  • Hold the barbell right above your chest, pushing your elbows up so your arms are about parallel to the ground. Set your feet in a comfortable square position. 
  • From here, sit your hips back, keep your knees out, and most of your body weight going into your heels.
  • As you go lower into your squat, in order to keep a set back, which is a neutral or slightly arched back, you’ll want to have your arms up and parallel to the ground at all times.
  • Press through your legs back up into your starting position.

Barbell Overhead Press 

barbell overhead press
  • Start by holding a barbell near your upper chest, in a slightly wider than shoulder-width overhand grip.
  • Press the bar overhead until your arms are extended and you are able to press your head through so your arms are outside of your ears.
  • Slowly lower the bar back down to your starting position at chest level; pushing your head back out of the way on the descent.

Barbell Overhead Tricep Extension 

barbell overhead triceps extension
  • Begin holding the barbell with hands a bit closer than shoulder-width apart, hold the barbell overhead. 
  • Keep your elbows as close to your head as possible while lowering the bar slightly behind your head.
  • Extend your arms back up to the starting overhead position.

Ladies Barbell Workout

Move

Sets

Reps

Barbell RDL

3

8-12

Barbell Bent Over Row

3

10-15

Barbell Bicep Curl

3

10-15

Barbell Front Squat

3

8-12

Barbell Overhead Press

3

10-15

Barbell Overhead Tricep Extension

3

8-12

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