Barbell Exercise 3: Chest
Lying on the back on the bench – grab the Barbell as
wide as an angle about 90 degrees between upper arm
and forearm is defined. Hold that position and start
weights moving through minor impulses (minor up-
and-down-movements). Lifting the legs increases level
of difficulty.
Barbell Exercise 4: Triceps
Lying down on your back on the bench and grab Barbell
hip-width-apart. Lower the Barbell as low as an angle
about 90 degrees between upper arm and forearm is
defined. The bar is to be placed at the height of the
ribcage/thorax, elbows are placed close to the body. Do
minor, intensive impulses and cause oscillation of
springs with external weights (minor up-and-down-
movements). Lifting the legs increases level of difficulty.
M1: Barbell exercise 1: Back - Trunk
Standing firmly with your feet shoulder-width apart,
bend your upper body forward at an angle about 45
degrees. The legs are slightly bent. Make sure your
back is straight. Grab the Barbell hip-width apart from
below and start weights moving through minor
impulses. At the same time turn around your upper
body slowly and in a concentrated manner in turns to
the left and the right.
Barbell Exercise 2: Shoulder / Nape
Standing firmly and upright and hold the Barbell with
arms bended at an angle about 90 degrees behind
your head – then generate up-and-down-movements
of the weights through minor impulses. Alternatively
exercise can be performed with the Curl bar.
Barbell Exercise 5: Legs
Position yourself laterally towards the bench and place
Barbell on your nape / your shoulders behind your
head. Put down one legs’ instep onto the bench and
with standing go down to a maximum of 90 degrees
(upper legs/lower legs). At that position hold Barbell
firmly and oscillate springs by doing minor and
constant up-and-down-movements.
WORKOUT BARBELL
