Barbell Workout





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Published on Sep 14, 2012

Barbell Workout

This is killer fat loss workout , for this workout all you need is barbell and some free weights.In this workout we gonna perform 5 different free weight exercises one after another without giving any rest that means we gonna perform 50 reps for one cycle, Once you are done with that take rest and perform the sequence 2 more times.

Following are the exercises included in this Barbel Workout Plan -

1. Overhead Barbell Squats - Grandaddy of all exercises from a strength,fat loss and fitness perspective. Brilliant multi joint exercise that can help burn tons of calories and also make you really strong,but be careful while performing this exercise as it can also cause injury. Start light and build up the intensity slowly over a period of time. (People with lower back pain pls avoid this exercise)

2. Deadlift -By far my favorite multi joint exercise, not just because its effective for fat loss but also i find it very simple. Lift some heavy weight off the floor and the exercise is done, now i may make it sound simple but in realty the exercise is tough provided you lit weight which is challenging enough for you. Brilliant exercise to gain power,strength and lose body fat percentage.

3. Shoulder Press with Barbell - One of the best free weight exercise to gain massive upper body strength . As its a compound exercise it works on all three heads of the shoulder which is front,side and rear deltoid. With this exercise i first do 5 reps to the front and then 5 reps to the back (behind the neck) to provide extra stimuli to the shoulder muscles.

4. Bench Press - Again a superb multi joint exercise to build chest muscles and gain upper body strength. Important - For this exercise pls do not try and lift the weight as i have done in the video as it can throw you off the bench and can cause injury , i had total control of the weight and have been practicing this form for a long time now.

5. Bicep Curl - Best exercise to build bicep strength and if you are looking to add some size to biceps then you can combine this exercise with a high a calorie diet. In this workout i am only doing it for shaping up the biceps and also to gain strength.

Workout Breakdown (Perform all exercises one after another) -

1. Overhead Barbell Squats - 1 Set X 10 Reps

2. Dedadlift - 1 Set X 10 Reps

3. Shoulder Press - 1 Set X 10 Reps (5 Reps to Front,5 Reps to Back)

4. Bench Press - 1 Set X 10 Reps

5. Bicep Curl - 1 Set X 10 Reps

Repeat the sequence four more times.

Raghav Pande is New Delhi (India) based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of "You Tube Next Trainer"

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Comments • 114

Raja Mohanty
instead of squats we can do clean and press
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Mithilesh Meshram
Hey bro...Yaar this has helped me a lot, in a hectic schedule i have,going to the gym is out of the Question Your videos are whats helping to keep working out @ home Keep Posting ! Regards from Mumbai :) 
George Gainzz
You need to start doing wide leg squats
Indians smell
J.Yong Hong
Sure is right. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. btw!but ye in a best female model 2012 exclusive interview she had mentioned about her strong abs with this 7 food items. have a look here bit.ly/18b3mmr?=qzjxx
Raghav Pande's XCell Fitness
Ha ha ha ..no now i workout on my terrace ..rooftop days are over :-))))
Nice workout thanks, where is this ur working out lol a rooftop?
Raghav Pande's XCell Fitness
Thx Sparkie :-)
Raghav Pande's XCell Fitness
Hi Sajaad..its a multi joint exercises which works out multiple muscle group together that helps burn maximum amount of calories in minimum amount of time ..not just that dead lift is also an extremely effective for gaining strength and lean muscle tissue ...but make sure that you do a thorough warm up before you perform this exercise :-) 
Sajaad Beg
What does the deadlift do thats so important?
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