Barbells Workout Guide


Our Full Body Barbell Workout Guides will really raise the bar for your standards of fitness. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the place to supercharge your health and wellbeing.

With this full body barbell workout session, you can really challenge your whole body forcing your muscles to react and start burning fat. Always make sure barbell exercises like the Barbell Bench Press are a key part of your Xercise4Less fitness programme.

How to Work Out Your Whole Body with Barbell Exercises

For real results from this Xercise4Less Full Body Barbells Workout Guide, take on the following barbell exercises:

Repeat these barbell lifts back to back. Try to make your transitions between each of the total body barbell moves as smooth as possible and focus on quality reps with good form. Once you complete the set of full body barbell exercises, take a one-minute rest.

If you’d prefer to focus on specific parts of your body with barbells, check out our Upper Body Barbell Workout Guide or the Xercise4Less Lower Body Barbell Workout Guide.

Don’t despair if you can’t get a handle on how to use these whole-body barbell workouts. Our Personal Trainers will also be on hand to advise you on the best barbell workout techniques whenever you need help or advice. Xercise4Less gyms are stuffed with all the barbell equipment you need to achieve real full body results. With our barbell workout guide you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells to transform your whole body.

Read on for more detailed instructions on how to perform these full body barbell exercises correctly.

Full Body Barbell Bench Press Exercises

Begin your whole body barbell workout the right way with the Barbell Bench Press and start shredding fat.

Start with this classic upper body exercise, the Barbell Bench Press, by lying back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the barbell off the rack and position it above your chest with arms fully extended. From the starting position, inhale and lower the barbell slowly until it touches the middle of your chest. Push the barbell back to the starting position explosively as you exhale. That’s one rep.

Do 6-8 Barbell Bench Press whole body reps and repeat in 3 sets. Rest for 1 minute.

barbell bench press xercise4less workout

Whole Body Barbell Military Press Workouts

Try this whole body Barbell Military Press and see impressive shoulder benefits.

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then with control lower the barbell.

Do 6-8 Barbell Military Press full body reps and repeat in 3 sets. Rest for 1 minute.

Complete Body Workout with Barbell Back Squat Sets

A Barbell Back Squat is the ideal full body exercise to start building up your muscles.

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip. Do not rest the barbell on your neck. Hug the barbell into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight for your first barbell back squat rep.

Do 10 Barbell Back Squat full body reps and repeat in 4 sets. Rest for 1 minute.

barbell back squat sets-barbell full workout guide

Work Out Your Whole Body with Barbell Deadlift Workouts

Work your grip, glutes and your back with the amazing Barbell Deadlift exercise.

Squat down and grasp a barbell with your hands shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the barbell. Take the weight back onto your heels and keep the barbell as close as possible to your body. Lift the barbell to thigh level, pause, then control your return to the start position.

Do 5 Barbell Deadlift full body reps and repeat in 3 sets. Rest for 1 minute.

Full Body Barbell Bent Over Row Exercises

Pummel your back muscles with a Barbell Bent Over Row and energise your whole body.

Grab a barbell with an overhand grip, hands shoulder width apart. With your legs slightly bent, keep your back straight and bend your upper body forward until it’s almost perpendicular to the floor. Row the barbell upwards into the lower part of your chest. Pause. And return to the start position with control.

Do 8 Barbell Bent Over Row full body reps and repeat in 4 sets. Rest for 1 minute.

full body barbell bent over row-barbell workout guide

Full Body Barbell Shrug Reps

The Barbell Shrug is highly effective for your neck and shoulders.

Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower the shoulders back down and repeat.

Do 6 Barbell Shrug full body reps and repeat in 4 sets. Rest for 1 minute.

Join Xercise4Less Gyms to Work Out the Best Barbell Exercises

At Xercise4Less Gyms we want you to improve your health and wellbeing through exercise. We make it easy for our gym members to work out by providing all the exercise equipment they need to incinerate calories and build muscle. That includes 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells so you can achieve the toughest of fitness goals. Use our Full Body Barbell Workout Guide to supercharge your fitness programme. If you’d prefer to split your barbell workout, then check out our Xercise4Less Upper Body Barbell Workout Guide or our Lower Body Barbell Workout right now.

Whatever fitness equipment you want to use on your fitness journey, Xercise4Less Gyms will be on hand to help you hit the hardest exercise targets. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals. Our gym members enjoy dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a functional fitness area. The Xercise4Less gym membership also benefits from inclusive group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and advise you. You can also take advantage of our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today to see how you can change your health and fitness for ever using whatever exercise equipment or workout classes you want including barbells!

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