Anybody have a great full body barbell workout?... I will only access a bench w/ leg

[superlite17]

Hey guys! I have recently been mixing it up and going with a full body workout EOD and am seeing excellent gains, but it involved dumbbell and some machine. I will be limited to an Olympic free weight set with bench that has leg curl attachment and pull down.

Would love to hear any program you had success with?

Thanks - Rod

 

[SFW]

squats, bench, deadlifts, overhead presses, bent over rows, shrugs, bicep curls, close grip bench, calf raises with bb on your back.

Switch it up now and then with lunges. You can do olympic movements as well. (clean & jerks, etc)

That pretty much covers it....

 

[tinyshrek]

squats, bench, deadlifts, overhead presses, bent over rows, shrugs, bicep curls, close grip bench, calf raises with bb on your back.

Switch it up now and then with lunges. You can do olympic movements as well. (clean & jerks, etc)

That pretty much covers it....

Shrugs really?? Lol.. Just messin wit ya SFW. Exactly what he said will work brother


- SHREK

 

[ebn2002]

What I would do in order:

Squats
SLDL
Calf Raise w/ bar on back in squat position

Bench
Row
Shrug
Military Press
CGBP
Curls
Behind back 4arm curls with BB

Crunches
Leg raises

 

[sassy69]

If you're interested, you might check out Javorek Barbell Complexes.

T NATION | Rebuild Yourself with Complexes

 

[strongrunbox]

You got an Oly bar and plenty of plates? You're doin' better than most I'd say. I know I'd spend my time doing bench and squat circuits then finishing the workout with push ups

 

[ckcrown84]

1) Bench press / Bend over Rows / T-Bar Rows (placing an end of the barbell in a corner).

2) Standing shoulder press, skull crushers

3) Squats

4) Deadlift

5) Weighted dips with the bar in your lap... it sounds painful but its not. Placing your hands on a bench and ur feet in a chair or something.

Find the combonation that works for you but those are all simple workouts that require nothing more than a bar

 

[tinyshrek]

Day 1: chest/shoulder/tris
Incline bench
Flat bench
Military press
Upright rows wide grip
Barbell front raise
Skullcrushers
Bench dips

Day 2 back/bis
Deadlift
Barbell row
Barbell pullover
Chins
Barbell curl
Reverse barbell curl

Day 3 legs
Back squat
Front squat
Stiff leg deads
Lunges
Calf raises

Do this Monday, wednesday, Friday


- SHREK

 

[superlite17]

Great! Just what the doc ordered... And with all your responses I can mix it up!

Really, thank you for your time and thoughtful consideration brothers!