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barbell row

3 days per week / alternate workout

Day 1:

• Squat: 5 sets of 5 reps
• Bench Press: 5 sets of 5 reps
• Barbell Row: 5 sets of 5 reps

Day 2:

• Squat: 5 sets of 5 reps
• Overhead Press: 5 sets of 5 reps
• Deadlift: 1 set of 5 reps

Notes:

• Progression: Increase the weight by 2.5 kg (5 lbs) for each successful lift in the next session.
• Rest: Take 1-2 minutes of rest between sets.
• Warm-up: Always start with a proper warm-up to prevent injuries.
• Form: Focus on maintaining proper form to maximize effectiveness and safety.

Squat

Here are five key points to ensure correct form when performing a squat:

1. Foot Position: Stand with your feet shoulder-width apart, toes slightly pointed out. This provides a stable base and allows for proper knee tracking.

2. Back Alignment: Keep your chest up and back straight. Engage your core to maintain a neutral spine throughout the movement, avoiding rounding or arching your back.

3. Knee Tracking: As you lower into the squat, ensure your knees track over your toes. Avoid letting them cave inward or extend too far forward past your toes.

4. Depth: Lower your body until your thighs are at least parallel to the ground, or go deeper if flexibility allows, while maintaining form. Your hips should move back and down as if sitting into a chair.

5. Weight Distribution: Keep your weight balanced over your midfoot and heels, not on your toes. This helps maintain stability and prevents leaning forward.

Bench Press

Here are five key points to ensure good form when performing a bench press:

1. Setup and Grip: Lie flat on the bench with your eyes directly under the bar. Use a grip slightly wider than shoulder-width, ensuring your wrists are straight and aligned with your forearms.

2. Foot Placement: Keep your feet flat on the ground, directly under your knees, to provide stability and drive. Your feet should remain planted throughout the lift.

3. Back and Shoulders: Arch your lower back slightly and retract your shoulder blades to create a stable base. This helps protect your shoulders and allows for better power transfer.

4. Bar Path: Lower the bar to your mid-chest, keeping your elbows at about a 45-degree angle to your body. Press the bar back up in a straight line, ensuring it moves over your shoulders.

5. Breathing and Control: Inhale as you lower the bar, maintaining control and tension. Exhale as you press the bar back up, using a controlled and steady motion.

Barbell Row

Here are five key points to maintain good form when performing a barbell row:

1. Stance and Grip: Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width. Your knees should be slightly bent.

2. Back Position: Hinge at the hips to bend forward, keeping your back straight and parallel to the ground. Engage your core to maintain a neutral spine and avoid rounding your back.

3. Shoulder and Elbow Alignment: Keep your shoulders down and back, and pull the barbell towards your lower ribcage. Your elbows should stay close to your body, moving in a straight line.

4. Bar Path: Pull the barbell in a controlled manner, focusing on squeezing your shoulder blades together at the top of the movement. Lower the bar back to the starting position with control.

5. Breathing and Stability: Inhale as you lower the bar and exhale as you pull it towards your body. Maintain a stable base by keeping your weight evenly distributed over your feet.

By focusing on these elements, you can perform barbell rows effectively, targeting your back muscles while minimizing the risk of injury.

Overhead Press

Here are five key points to maintain good form when performing an overhead press:

1. Stance and Grip: Stand with your feet shoulder-width apart for stability. Grip the barbell slightly wider than shoulder-width, with your palms facing forward and wrists straight.

2. Core Engagement: Engage your core muscles to stabilize your spine and prevent excessive arching of the lower back. This helps maintain a neutral spine throughout the lift.

3. Bar Path: Start with the barbell at shoulder height, just above your collarbone. Press the bar straight up, keeping it close to your face, and slightly move your head back to allow a straight path.

4. Shoulder and Elbow Position: Keep your elbows slightly in front of the bar at the start. As you press, ensure your elbows stay under the bar to maintain control and power.

5. Breathing and Control: Inhale before pressing the bar up, and exhale as you push it overhead. Lower the bar back to the starting position with control, avoiding any sudden drops.

Focusing on these elements will help you perform the overhead press safely and effectively, enhancing shoulder strength while minimizing the risk of injury.

Deadlift

Here are five key points to maintain good form when performing deadlifts:

1. Stance and Grip: Stand with your feet hip-width apart, toes pointing slightly outward. Grip the bar with your hands just outside your knees, using either a double overhand or mixed grip.

2. Back Position: Keep your back straight and your chest up. Engage your core to maintain a neutral spine throughout the lift, avoiding any rounding or excessive arching.

3. Hip and Knee Movement: Begin the lift by driving through your heels, extending your hips and knees simultaneously. Your hips and shoulders should rise at the same rate.

4. Bar Path: Keep the bar close to your body, almost grazing your shins and thighs as you lift. This helps maintain balance and reduces strain on your lower back.

5. Breathing and Control: Inhale deeply before lifting to brace your core, and exhale as you complete the lift. Lower the bar with control, reversing the movement while maintaining form.

By focusing on these elements, you can perform deadlifts effectively, targeting your posterior chain while minimizing the risk of injury.