Barbell workouts targeting specific muscle groups allow you to fully develop muscle density, strength and symmetry. Often, these are performed in a split, meaning that you work certain body parts only once or twice per week on different days. The worked muscles then receive a necessary 48- to 72-hour rest time so they can adequately repair and grow while allowing you to train with a barbell as often as every day. Try, for example, working legs and shoulders on Monday, back and arms on Wednesday and chest and a second round of legs on Friday. Performing exercises for one body part every day (such as chest on Monday, legs on Tuesday) also provides benefits. For a total body workout, circuit train two or three times a week on non-consecutive days: select one move from each of the body parts below and complete a set of one after the other with no rest. If you are a beginner, go for one or two sets of eight to fifteen repetitions of each exercise. For more advanced exercisers, perform as many as four sets of each exercise.
Legs
Use an Olympic barbell to perform squats, lunges and dead lifts. With the assistance of a squat rack, load an appropriate amount of weight on your barbell. Position the barbell over your shoulders and bend your knees until they are close to a 90-degree angle, return to straight legs. For forward lunges, position the bar over your shoulders with your legs placed hip width---step forward with one leg and lower your front thigh towards parallel. Step back to start and repeat with other leg for one repetition. Perform a dead lift by placing your barbell on the floor at your feet. With a straight back, squat and grab the barbell with an overhand grip. Lift the barbell by straightening your legs, keeping your arms hanging so that the barbell rests at mid-thigh. Bend your knees, returning to start for one repetition.
Chest
The chest can be targeted using a flat bench, a 35- or 45-degree incline or a 35-degree decline bench. Lay under an Olympic barbell that is appropriately weighted and place your hands a little wider than your shoulders. Grasp the barbell and extend it over your chest, lower so your elbows form a 90-degree angle and then extend the arms again for one repetition. Enlisting help from a spotter is always a good idea when performing chest presses.
Back
You will need plenty of space to perform your traditional bent over row with an Olympic barbell. With an overhand grip and hands shoulder-width apart, hold the barbell in front of you. Bend forward from your hips and waist with softly bent knees. Begin with fully extended arms, barbell about mid-shin, and pull the barbell up to your belly button area. Return to start, keeping your back straight throughout your set. Change your grip to underhand or widen the space between your hands to target different areas of your back.
Arms
Use an E-Z curl barbell with a zigzag grip to perform bicep curls because this bar puts less stress on your wrists during the exercises. Stand feet hip width apart and grasp the barbell within the grips, arms extended. Slowly curl the barbell toward your shoulders and return to start for one repetition. Like in other exercises, you may widen your grip or flip your hands for an overhand grip to change the emphasis of the exercise. For triceps, use a standard barbell to perform reclined tricep extensions (also known as skull crushers). Lay on a weight bench and hold the barbell with arms extended above your chest. Keeping your upper arms straight, bend your elbows and lower the barbell to just above your forehead. Straighten your arms for one repetition.
Shoulders
A standard barbell (shorter and usually pre-weighted) works best for several different shoulder exercises. For a front arm raise to target the anterior deltoids, stand with feet hip distance and hold the barbell with arms extended in front of your thighs. Keeping your arms straight, raise the bar to chest height and then lower to start. Upright rows address the tops of your shoulders---start in a stand, with arms extended and a shoulder-width, overhand grip on the barbell. Slowly bend your elbows and pull the barbell up to your chest, then lower to start for one repetition. A military press targets the top and backs of your shoulders. Hold the barbell at chest height, elbows bent and forearms perpendicular to the floor. Extend the barbell overhead and return to start to complete one repetition.
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