Muscle Bulging Barbell Workout with Allo
The barbell is one of the most versatile free weight tools as it allows you to access a wide range of weights and perform exercises to target all of the muscle groups. However, having a full set of weight plates in your own home gym can be extremely costly and take up a huge portion of your garage, or even worse, your living room. This is why it’s best to take advantage of the barbell weights available at your local gym.
We’ve put together a tight one-hour barbell workout with a range of movements designed to give you a phenomenal total body burn, boost your heart rate, and strengthen your joints for more mobility and less pain.
Before we jump into our upper body portion of this incredible muscle-building barbell workout routine, be sure to take the time to properly stretch and do a quick warmup on the treadmill, elliptical, or bike.
When you think barbell exercises, you probably think about the bench press. This is a great exercise to work nearly all of the muscles in your chest, shoulders, and upper arms.
Like many barbell exercises, it’s important to load your weights so that you won’t get overloaded during your set. It’s also always best to work with a spotter, but especially when you’re upping your weight.
The overhead press is pretty similar to the bench press in the action but the change in posture from horizontal to vertical shifts the target focus into different parts of your arm and shoulder muscles.
Because you don’t have the support of the bench under you, proper posture is key for this exercise to avoid straining your back. Also similar to the bench press, you’ll want to start off lighter than you might think to make sure you are getting your posture and form down right before adding the strain of a heavier weight.
The barbell row is another great standing barbell exercise. Just like with the overhead press, posture and form here are key.
Instead of lifting the weight above your head, you will be bending over slightly in order to pull the weight up without risking bumping the bar against your body. Because of this, it’s important to keep your back straight and the easiest way to do that is to focus on keeping your chest up and your hips down.
The barbell curl will finish out the upper body portion of the barbell workout. Curls are a great way to target your biceps as well as maintain good mobility in your elbow joint.
While you can easily do a barbell curl with a standard straight bar, there are specialized curl bars that your gym might have that could be easier on your wrists. You can also do a barbell curl with the bar attachment on a cable machine in there aren’t any free weights available.
Switching focus now to your lower body, we’ll start with one of the most popular and hard-hitting barbell exercises, the backloaded barbell squat.
If you are just starting out with strength training or have any concerns about knees or other joint issues in your legs, make sure to do these with a spotter or use an auto-racking squat rack. Start as light as just using the bar by itself and move up in the smallest possible increments to make sure you can handle the weight.
Feel free to set this up as a lower body superset with the deadlifts in the next exercise.
Barbell deadlifts are a great way to target your hamstrings and quads as well as your lower legs. Since this is another barbell exercise where you will be bending over, posture and form are super important.
The best part about using a barbell for deadlifts is that you can get much closer to your legs for the best possible form compared to other options like dumbbells or kettlebells.
You can keep the barbell deadlifts as your final exercise or add a few planks at the end to get some targeted attention on your core.
Get the Muscle Growth You’re Looking for with Allo
Don’t forget to fuel up for your barbell workout by adding Allo protein powder for hot coffee to every cup of coffee, tea, espresso, matcha, or hot chocolate throughout the day. Each scoop or pre-portioned packet adds 10 grams of fast-absorbing hydrolyzed whey protein to any 8 oz cup of your favorite hot beverage.
Try all three of our professionally crafted flavors, designed specifically to pair perfectly with the robust flavors of hot drinks. Sample the vanilla, hazelnut, and caramel-flavored protein powders and protein creamers to find your favorite or go with Allo Natural for a flavorless protein boost, perfect for black coffee lovers.