They target biggest muscle groups, allow perfect recovery and hence result in best muscle gains. The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week. Do six reps of each move without putting the bar down to complete one set. Before we get to the workout program, it’s important to understand the advantages, and limitations, of dumbbell exercises. grandgetawaycabin. To develop strength and conditioning, increase the load by 5% every week. 9-Week Strength Hypertrophy Cycle This is a two-phase program; two 4-week training blocks consisted of five training sessions per week, with an additional ninth week designed for max testing. The following program consists of four days of training per week: Day 1 is an upper-body push workout (chest, shoulders, triceps); Day 2 is a lower-body session (quads, glutes, hamstrings, calves); Day 3 is upper-body pull (back, traps, biceps, forearms); and Day 4 is a power-training day that focuses on full-body movements. Zantrex 3 Vs Zantrex 3 Fat Burner Muscle Building Fat Burning Diet Plan 30 Day Fat Burning Workout For Women Over 50 What Excercies Will Burn Belly Fat Fat Burner Taking Cvs By Storm Vapor Slim Electronic Fat Burner Reviews. Depending on where you’re incorporating the barbell complexes, you’ll want to be careful how often you do them. This full body workout routine is designed to work every major muscle group every workout. It's a great setup. 2:00pm will be. Start with a loaded barbell; 75 pounds is a great starting point. We expect a lot from our soldiers. Switching from SS to Tactical Barbell. Include exercises, sets, reps.



Everything worked in the same workout, three times a week, 1-2 sets, supersetting between exercises, build up the reps and then progressively overload the exercise, just with harder bodyweight variations instead of more weight, drawing from the convict conditioning manual for more ideas for progressions. A single barbell, a stack of rusty weights, and a bench are beginnings to a grueling workout. Forget all that time on the barbell bench press and focus on training with dumbbells and learning to make. 3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal Perform the workout three days per week on non-consecutive days (e. Edit: Ice Cream Fitness can easily be adapted to twice a week instead of three days per week. Try this five-move full body barbell interval workout to get shredded and strong fast and exceed your fitness goals. If You Only Work Out 3 Days a Week, Here's How You Should Structure Your Gym Time Workouts Weight Loss Fitness Video 21. Training Regularity The 90 Day Clean Bulk will have you training with weights five days per week. 3 days/week fullbody workout. 30 Day Transformation Challenge: Week 2 Begins! Real Workout: Pull Superset Workout; 4 Body Fat Blasting Cardio Workouts; Tip Me Tuesday: Enjoy The Journey; Total-Body Cardio Acceleration Dumbbell Workout; Tip Me Tuesday: How To Set (And Reset) Your Goals; Transformation Challenge Essentials; How To Take Your Measurements; What I Ate Today. My overall mission objective is to increase my physical occupational performance through increases in strength and conditioning. At that point I would recommend 4x a week workout focusing on 1 of the. Workout Plan Summary. Now, if we try to apply those guidelines to full-body workouts, the problem becomes clear: achieving an optimal workout volume for each major muscle group would mean 3+ hour workouts, and achieving optimal frequency would mean working out just once or twice per week. In 2011, the Open. The following exercises in this barbell workout can be performed with one end wedged between two walls while you lift the other end. Once a week total body training workout: Squat - 4 sets, 8-12 reps Stiff-Leg Deadlift - 4 sets, 8-12 reps Lying Press - 4 sets, 8-12 reps Bent-over Rows - 4 sets, 8-12 reps Military Press - 4 sets, 8-12 reps Shrugs - 4 sets, 8-12 reps Biceps Curls - 4 sets, 8-12 reps Lying […]. If you just have to do bicep curls, tricep push downs, side lateral raises, crunches, calf raises, etc… Simply take 1 day per week to do those exercises. PERFECT FOR: • Those who are currently not exercising at all • Busy, working individuals who do not have or have not exercised in a long time and are a lot of time to spend on physical activity. Three Day a Week Full Body Workout for Beginners Training three days per week is a core training fundamental of Focus Physique.



Lets do something different here- take the 5x5 weight that you did last week and add 5-10 pounds and do 6x5. Also do abs. So, if you’re also trying to transform your lower body into the sexy frame. 2 Day Split Workout Examples. In Phase 1, aim to use 75 to 85% of your one-rep max during working sets. The mother of all high intensity exercises: The Barbell Complexes. Wensday- Arms (biceps) Standing barbell curls- 4x 8,6,6,4 (adding weight) Cable curl- 4x 8-12 Incline dumbell curl- 3x 8 concentration curls- 3x 10(pick a weight that you can do no more than 12 but more than 8 and hold at the top for 2 seconds and flex your muscle). You'll do a quick warm up, 4 back exercises, 3 biceps exercises and finish it off with some HIIT cardio!. StrongLifts 5×5 gives you a plan every workout day. It uses a four-day rotation per week, with two days devoted to bench press and two devoted to squats (or deadlifts). 3) Barbell Power Clean 5 x 3. Here is the final installment of the four York Barbell Courses designed by Bob Hoffman. Barbell Bootcamp (dumbbell option) Equipment: Barbell / Dumbbells. Your goal is to do as many reps as possible without training to failure on each set. Whether you are aiming to lose unwanted weight, tone or add some new muscle size this program is for you. We'll keep your heart rate up by mixing HIIT cardio exercise with Compound Exercises to help you lose body fat and achieve results, but in a slightly different manner. This full body workout routine is designed to work every major muscle group every workout. Gymaholic prepared you 3 days of sweat and hard work. But again it was stressed that Barbell Curl 2 X 8 – 10.



This program requires you to workout 4 days per week. Week 2/6: Gymnastics Skills and Drills Barbell 6/30-7/4. Okay, this is a bit of an advanced workout because you’re using a barbell for every exercise. The Intermediate Advantage. I would recommend going on a slow bulk for this routine to get the most out of it. If you liked this barbell workout program for women, please share it on Pinterest!. Weeks 2, 4, 6, and 8. Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. A 3 day workout routine is a great option for building lean muscle mass and burning body fat. Constructing the Ultimate Deadlift Workout Your 3 Step Guide. Choosing Weights For Exercises. Legs Barbell Workout. Dumbbell-Exercise Limitations. The Shredder Fat Loss Workout is similar to The Burner Weight Loss Workout. In 2011, the Open. If you only work each muscle group once a week, you have room to increase your volume and do 4-5 exercises for chest (bigger muscle group) and 2-3 exercises for triceps (smaller muscle group). Lets do something different here- take the 5x5 weight that you did last week and add 5-10 pounds and do 6x5. Find more Best Low Price and More Promotion for Barbell Workouts: The 8-Week Program For Beginners Greatist Online Best Reviews compoundweighttraining That is Barbell Workouts: The 8-Week Program For Beginners Greatist Sale Brand New for the favorite. " Personally, I fall in the middle of those two because I. Diet and Nutrition Tips.



Type of barbell: You can use an Olympic (45-pound) barbell, a shorter straight barbell, or an EZ barbell. Lately, I've been throwing in a 2 or 3 week cycle of a "bodybuilding" set/rep scheme on Rep Day every 4-6 weeks. " It's important that you decide, in advance, how many days per week you can commit to. make it to 2 classes per week. As mentioned, the final training day each week is going to have exercises that target the whole body instead of specialized training for your arms. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. Diet and Nutrition Tips. SS was good, but heavy lifting three days a week cuts into muay for me. With athletes including A. This is the thirteenth day of our training routine, last one of week 2 (yay, week 2 almost done!), and it’s a day dedicated to our chest, triceps and abs!. Day A: Squat 5x5 Bench Press 5x5 Day B: Deadlift 5x5 Overhead Press 5x5 3 times a week. com FREE DELIVERY possible on eligible purchases. No assistance exercises. You will be working out 3 days a week using full body style training. This eight-week training program is designed to increase strength and muscle mass, help you shed a couple of pounds, and have you feeling your best for summer. Workout of the Day. The second phase of the abercrombie workout is the muscle-building phase. For barbell exercises, begin by adding 10 pounds to each side increasing or decreasing the weight as needed. the Reddit PPL workout is a 6 day a week program. Dumbbells-X Dumbbells Set Fitness Weight Gym Barbell Body Workout Hand Weights 1LB-20LB 2 qznmsd2789-on sale 70% off - www.



I don't care how hardcore you are, doing these every single day is just dumb. Train three non-consecutive days per week (i. Take a day off between workouts to let your muscles recover. I'm also in tactical law enforcement (ERT). But if this doesn’t fit your schedule you can workout on other days of the week. Oh yea, back to the workout. The letter “x” represents a rest day. For instance, do workout A on Monday, workout B on Wednesday, and so on. Made of solid cast iron with a protective black coating, it features an easy-to-grip handle and encased heads to prevent damage to floors. Try to use slightly more weight than you did in week 1 if you were able to complete all sets. Because the 2 day split is the optimal workout for muscle tone that is what I use it for. 20-DAY HOLLYWOOD REBOOTWORKOUT WEEK 4 Exercise Barbell Squats *Reverse Pyramid 1a 4 *4/6/8/10 120 Barbell / DB Banded RDL 1b 3 12 60 Barbell Hip Thrusts 1c 3 12 60 Kneeling Single Glute Kick Back 2a 3 10 each 60 Goblet Squats *Rest Pause 2b 2 15/10/8 60 Hip Adduction/Abduction Superset 3a 4 15 each 60 Pair Sets Reps Rest DAY 16 Heavy Calf. (Better Understanding of Food & Fitness) Dudes 12 Week Home & Gym Workout Plan. At that point I would recommend 4x a week workout focusing on 1 of the. I would recommend going on a slow bulk for this routine to get the most out of it. MAXWORKOUTS 3-Week Power Program • Page 13 MAX WORKOUTS : HIGH-INTENSITY WORKOUTS THAT GET YOU LEAN & FIT FAST!.



Most people do better training three-to-four days per week. An EZ barbell isn’t very comfortable when placed on the back, so take precaution with it for the lunges. Day 4, Rest. -10 grams of glutamine a day-5-8g of. For example, I may have an athlete perform barbell push-ups for 3 sets of max reps for 2 weeks. With that said, I have trained fasted for as much as 3 to 4 times per week (currently, I am training twice a week fasted) for approximately the last 4 years. Music: Smart Riot. On this day, you will perform an exercise similar to the squat or deadlift, up to a 1-3 rep max. Get a detailed workout breakdown, schedule and find related workouts. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. For today however, I will be enjoying my workout off day and probably doing some often neglected foam rolling. Monday: Workout B Tuesday: Rest Wednesday: Workout A ”Cardio on off days is a good idea for most. Train three non-consecutive days per week (i. The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. Add them onto the beginning or end of 1-2 of your less demanding training sessions. The Farmer’s walks, overhead carries, sled crawl, and sled push, should be enough conditioning work for you to stay a fire breather and lean for the summer. We have provided you with the tools you can use to create your personalized workout at your local gym.



An all over body workout including abs. The second upper-body strength day of the week is more dynamic and functional. The order is irrelevant. You can fit barbell complexes into your program in a number of ways. This eight-week training program is designed to increase strength and muscle mass, help you shed a couple of pounds, and have you feeling your best for summer. As you can see, it's a basic 3 day split (meaning you have three weight training workout days over the course of a week). Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. The truth is that a great chest is something you earn. In workout one, you'll notice the sets and reps are the same. If you’re doing them as a warm up, it would be OK to do them before every workout. The “Westside Conjugate Method,” as it’s known, is a system that alternates heavy workouts and lighter ones. *Jim Williams trained his bench press five, and often six days per week on the following program: 315 x 8, 405 x 5, 475 x 3, 605 x 1, 675 x 1, 600 x 2. The Only 3 Day A Week Full-body Workout Routine You Will Ever Need In today's hectic climate, finding enough free time to be able to go to the gym 5 or 6 days a week for a couple of hours a time is far easier said than done, with many people leading increasingly hectic lifestyles which means they basically exercise whenever they can. So, I usually tweak this workout for the following week (this I’ll update in the next few days). Rest day tomorrowweek 1 done. You can change a few exercises each workout. 3) Barbell Power Clean 5 x 3. After almost 10 years of training, the upper lower workout split is still one of my favorite programs in the world. Dumbbells-X Dumbbells Set Fitness Weight Gym Barbell Body Workout Hand Weights 1LB-20LB 2 qznmsd2789-on sale 70% off - www.



An EZ barbell isn’t very comfortable when placed on the back, so take precaution with it for the lunges. The 4 day split is one workout style among the hundreds out there, however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym-goer, with many different styles and schedules of the 4 day split in existence (based on your short and long term goals there can be a lot of variance in the 4 day schedule). I would recommend going on a slow bulk for this routine to get the most out of it. Day 4: Barbell Conditioning Complex. The Workout. Do your barbell workout routine once or twice a week for four weeks, with two rest days in between. Use these two plans for two different life situations, and make the most of the time you have! It's great to post things on social media about having no excuses and never missing a day in the. Start with a loaded barbell; 75 pounds is a great starting point. Barbells allow you to move more weight than you could with a dumbbells and you can easily identify and track the resistance you are using which allows you to see your progress! Try this workout from The Fit Pharmacist:. This, in turn, was associated with improvements in vertical jump height, which suggests the deadlifts helped participants gain more speed and power while performing explosive movements. All this is why full-body workouts just aren’t for everyone, and work best. Upper Back Seated Cable Row 2 12 Chest Flat Bench Press 2 12 Shoulders Dumbbell Press 2 12 Traps Dumbbell Shrug 2 12 Triceps Pushdown 2 12 Biceps Barbell Curl 2 12 Lower Back Back Extension 2 12 Calves Standing Calf Raise 2 12 Forearms Barbell Wrist Curl 2 12 Abdominals Crunches 2 12 Weeks 7-12: Split Workout w/ Increased Intensity. A 3 day workout routine is a great option for building lean muscle mass and burning body fat. I’m going to brake down the program below. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program.



You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition. Start with a loaded barbell; 75 pounds is a great starting point. The Whoopass Workout by Istvan Javorek with Joe Wuebben (2005) Istvan "Steve" Javorek has been a fixture in the international lifting community for more than four decades. This full body dumbbell workout can be done after an easy running day (right after the run or later in the day) or during a cross-training day. To access the content, please login or register an account and purchase a membership plan: Barbell Shred $49. Join gymnastics expert Pamela Gagnon and Dr. The answer is no, you can't. Add five or ten pounds to each set every week. Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5x5 and are ready for a "bridge" to intermediate level programming. Dumbbell workout routine building-muscle101. Make sure to rest at least one day in between every training session. Use these two plans for two different life situations, and make the most of the time you have! It's great to post things on social media about having no excuses and never missing a day in the. Working between maximum effort and dynamic effort to stimulate as many muscle fibers as possible. com FREE DELIVERY possible on eligible purchases. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e. Barbell Workout of the day: June 13, 2019 June 12, 2019 / Barbell Workout of the day. Make no mistake: A couple of high-quality training sessions a week is far, far better than nothing at all. Shoot for about 90-120 seconds of rest to make sure it sucks, but doesn't get dangerous because you're so fatigued.



Choose from the short, medium, or long workout depending on your goals and schedule for that day. I have gotten great results using this workout program two days a week, while also training for rugby. Use a weight where 15-20 reps can be done. The program: Phase 1: Weeks 1-4. Barbell Squats Deadlifts. Barbell Complex 2. You can fit barbell complexes into your program in a number of ways. If you trying to find special discount you'll need to searching when special time come or holidays. 2) Barbell Bench Press 3 x 5. The following program consists of four days of training per week: Day 1 is an upper-body push workout (chest, shoulders, triceps); Day 2 is a lower-body session (quads, glutes, hamstrings, calves); Day 3 is upper-body pull (back, traps, biceps, forearms); and Day 4 is a power-training day that focuses on full-body movements. A barbell set and a sturdy weight bench will ensure an effective workout for the best results. You might divide your week up as follows: Day 1 - Strength A Day 2 - TRX A Day 3 - Recovery Day 4 - Strength B Day 5 - TRX B Day 6 - Recovery Day 7 - Recovery. The York Barbell Course Part 4. Before I begin it's important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method. you did Olympic lifting, an upper body lift, or lower body lift; the Barbell Programmer will generate a three-movement barbell-specific conditioning workout which will compliment your strength work for the day. What is your favorite barbell exercise? Why? What are some of the benefits of using an all barbell workout? What are some negative aspects of using an all barbell workout?. Inspired by the programs of the famous Westside Barbell. Make it short and fun. 4-Day Training Split. Notice I didn't say "might train four days per week" or "will often train four days per week.



Using just 1 barbell and some weights, I’ll show you how to add mass to your upper body. Cathe Friedrich's Muscle Max workout DVD is a total body, moderate to heavy weight training workout. Try to work up to doing this 6-8 times in a workout, by the time you can do this 8 times your body will be looking very lean! Some Great Points Rob Made Regarding Cardio "I'm sure you know the principle of progressive overload. The other two days are devoted to weight training to build strength and power. Barbell bent-over row 5. This sturdy dumbbell is a premium quality weight that's ideal for home use. See the full workout HERE. However, at Westside Barbell two-a-days are not uncommon as they are training to be champions - the strongest in the world. Here is our suggested 2-week workout program. I would recommend going on a slow bulk for this routine to get the most out of it. Forget all that time on the barbell bench press and focus on training with dumbbells and learning to make. Workout #2 Barbell rows, 4 sets of dumbbell presses to failure. StrongLifts 5×5 gives you four rest days a week. Day 2: back and biceps exercises. The 4 Best WORKOUT ROUTINES To Build Muscle workouts performed no more than three days per week. This 9 week, 5-days-per-week program is for beginner to intermediate lifters who are interested in powerlifting but don't have 90 minutes to commit to the gym but still want the benefits of barbell work. Yes, the powerful one – Squat.



Barbell overhead press 6. Week 1 - Barbell movements: 3-5 reps; Week 2 - Barbell movements: 6-8 reps; Week 3 - Barbell movements: 12-15 reps. Powerbuilding workout programs are nothing new in the world of strength sports. Whether you're looking for a 3, 4, 5, or 6 day push pull legs split we have the workout plan for you. We've created another two-week workout plan that will blast your fat. The program: Phase 1: Weeks 1-4. Many times the 2 day split is setup with pushing exercises on day one and pulling exercises on day two. A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!!. 2 Day Split Workout For Muscle Mass. What do you win? Your choice of any 2 Barbell VooDoo tees or tanks as well as a pair of Men’s or Women’s shorts. To access the content, please login or register an account and purchase a membership plan: Barbell Shred $49. Second and last strength session of the weektactical barbell/light week 75%: squats 170 bench 145 weighted pullups 25 Was still a little sore after the warrior workout and the sprintsbut no probs. My overall mission objective is to increase my physical occupational performance through increases in strength and conditioning. We expect a lot from our soldiers. The majority of training is done through 3-5 rep max effort work, although dynamic workouts are often incuded.



What is the best 3-day split workout? Be descriptive. make it to 2 classes per week. If you decide to run this program on three days per week, you will still only perform one main lift per day. Day 1: Snatch. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. It is the preferred way for powerlifters or those pursuing strength routines, as the upper days revolve around bench and its assistance movements and the lower days around squats and deadlifts. If you just have to do bicep curls, tricep push downs, side lateral raises, crunches, calf raises, etc… Simply take 1 day per week to do those exercises. Feel free to can change the days around to suit your schedule: Barbell Hip. Assume plank (pushup) position with a dumbbell in each hand, palms facing each other. Both involve only two exercises. If you trying to find special discount you'll need to searching when special time come or holidays. The exact days of the week you choose really doesn't matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end. 3 Days Per Week 2 Different Workouts Example Split Week 1: Mon - Workout A Wed - Workout B Fri - Workout A. Realize that none of the above modifications will benefit you unless you are an intermediate lifter. Follow the course for 12 weeks and then move on to Course No. After one week of training is over, you take two days off and then start the next week of training. Make it short and fun. Wensday- Arms (biceps) Standing barbell curls- 4x 8,6,6,4 (adding weight) Cable curl- 4x 8-12 Incline dumbell curl- 3x 8 concentration curls- 3x 10(pick a weight that you can do no more than 12 but more than 8 and hold at the top for 2 seconds and flex your muscle). CAP Barbell 2 Inch Olympic Grip Plate Cast Iron Weights 2. Do these workouts on a five-, six-, or seven-day split, depending on your schedule.



I have gotten great results using this workout program two days a week, while also training for rugby. It is not intended to be a substitute for informed medical advice or care. But how many days per week do you need to workout to get stronger? The answer all depends on your goals. This program is designed to increase an individual's workout ethic by altering daily routines to get the trainee in the gym 5 days per week. Do you prefer timed workouts or non-timed. After that, I may prescribe a 2-week cycle of flat dumbbell bench presses for 3 sets of max reps. You could do bench press/squat + accessory lifts one day, then overhead press/deadlift + accessory lifts the second day. I'd keep your booty, legs, and upper body workout days separate, and make sure there's a day in between your booty and leg days. A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn't require any equipment other than some hand weights and a jump rope!!. Barbell Bootcamp (dumbbell option) Equipment: Barbell / Dumbbells. You rest on day seven. Day 6, Shoulders and Traps. Minimalist Training. Once a week total body training workout: Squat - 4 sets, 8-12 reps Stiff-Leg Deadlift - 4 sets, 8-12 reps Lying Press - 4 sets, 8-12 reps Bent-over Rows - 4 sets, 8-12 reps Military Press - 4 sets, 8-12 reps Shrugs - 4 sets, 8-12 reps Biceps Curls - 4 sets, 8-12 reps Lying […]. For barbell exercises, begin by adding 10 pounds to each side increasing or decreasing the weight as needed. If you have any questions about the exercises or circuits please leave them in the comment section below. Weeks 2, 4, 6, and 8.



Inspired by the programs of the famous Westside Barbell. Get easy step-by-step expert video instruction for The 15-Minute Dumbbell Workout to target Total Body. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities. Pec-dec – 2 sets x 10-15 reps. Indeed, you can bench hard twice a week and still get in a whole body workout. In fact, this style of workout has been used for years, but only recently have they been gaining more popularity. Hence the name "starting strength" So let's first jump into this workout. The classic conjugate template calls for 4 training days per week: Monday – Max Effort Lower. The workout is called Jamie Eason’s 30 day knockout TOTAL BODY workout. Hi Jenny: Some of these exercises also work your legs, so you'll want to be sure and not overdo it. The information contained in this page was posted by user: Jbalesteri on behalf of herself / himself. Minimalist Training. The workout sessions are divided by the type of motion used to perform exercises, into three categories:. If you are totally new to Strength Training, you can start with an empty barbell, otherwise start with a decent load in which you can do 5 sets of 5 reps with good control, form and cadence. The same goes with the 2 day split workout. The Westside Barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. This boxing workout plan is comprised of four different workouts that are to be completed once a week. Dumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat… for your best body EVER. 2 Day A Week Barbell Workout.