This past week as chaos spiraled in less than 24 hours from Sunday the 15th to Monday 16th, I decided that I needed to get my “home gym” ready. I’ve always wanted to get a barbell set but I had access to the gym and used it as time for myself. But now, that isn’t an option.
I got this barbell set (max is 100lbs) for only $38.00 in store at Walmart. Online it was $49.99 and originally, it was $59.99. It low in stock online (as you could imagine) but hopefully it goes back in stock.I’ve used it a few times and I love it.
I like that the bar is longer than the ones in Planet Fitness. I feel like it weighs more since the weight is distributed slightly different with the longer bar.
Of course, if you don’t have a barbell, you could use dumbbells.
I’ve included a few “tri-sets” in this workout as well. A tri-set is where you perform three moves with opposing muscle groups back to back without rest in between sets.
It’s intense, a good burn and you get to workout multiple muscle groups at once.You can rest after one tri-set is complete, typically for 60-90 seconds. Then repeat the set two more times.
If you have any questions, feel free to leave a comment or shoot me an email at SabrinaCL88@gmail.com.
Alright, here’s the workout:
Shoulder, Chest & Tricep Burn
Warm-Up (5 minutes, you could follow this video.)
- Deadlift to Upright Row – 4 Sets of 10-12 Reps (Barbell)
Set #2: “Tri-Set:” Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).
- Rear Flyes – 10-12 Reps
- Chest Press w/ Hip Lift – 10-12 Reps (Barbell)
- Overhead Tricep Extension – 10-12 Reps
Set #3: “Tri-Set:” Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).
- Single Arm Front Raises – 10-12 Reps
- Tricep Kick Backs – 10-12 Reps
- Alternating Reverse Lunge w/ Overhead Hold – 12-16 Reps (Barbell)
Set #4: Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).
- Hammer Curl to Overhead Press – 10-12 Reps
- Alternating Hammer Curls – 12-16 Reps
- Sumo Squat to Hammer Curls – 10-12 Reps
- Side Raises – 10-12 Reps
Set #5: Cardio Burst!
- Swings – 4 Sets of 16-20 Reps
And there you have it.This workout took me under 40 minutes to complete and my shoulders felt the burn.