Disclaimer

This workout is strenuous and can lead to physical injury.

Use caution when performing any of the exercises displayed in this workout. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

Workout Breakdown:

• 5 Rounds, two exercises per round.
• 20 Seconds of work, 10 seconds of rest.

Equipment Needed:

A Barbell Set with a variety of light to heavy weights

 

One Weight Plate

 

AB Wheel

Round One: Biceps and Shoulders

Exercise #1: Barbell Curls

Stand with your feet shoulder-width apart. Hold the barbell with an underhand grip down by your quads. Curl the weight up to your chest and lower back down to the starting position. Keep your chest up and eyes forward.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Exercise #2: Underhand Grip Shoulder Press

Start with your feet shoulder-width apart with the weight position on top of your chest in an underhand grip. Press the weight up to the ceiling and lower it back down to the starting position. Keep your chest up and eyes forward throughout the entire exercise.

Round Two: Back and Shoulders

Exercise #1: Barbell Rows

Start with your feet hip-width apart and your hands positioned on the barbell in a neutral grip with your hands a thumbs length away from your quads. Pull the barbell to your belly button. Focus your eyes on looking out 6 feet away from your body to keep your neck in a neutral position.

Exercise #2: Barbell Military Press

Start with your feet shoulder-width apart with the weight position on top of your chest in a neutral grip. Press the weight up to the ceiling and lower it back down to the starting position. Keep your chest up and eyes forward throughout the entire exercise.

Round Three: Squats and Lunges

Exercise #1: Barbell Squats

Start with your feet shoulder width apart. Position the barbell on the meaty part of your back. Keep your chest up and your eyes forward. Squat until your thighs reach a level that is parallel to the ground or lower. Squeeze your glutes to push you back up to the starting position.

Exercise #2: Barbell Lunges

Start with your feet shoulder width apart. Position the barbell on the meaty part of your back. Keep your chest up and your eyes forward. Step forward into a lunge. Drop your back knee as close to the ground as possible. Push back up to the starting point.  Ensure your legs are both at a 90-degree angle.

Round Four: Chest and Triceps 

Exercise #1: Barbell Chest Press

Start on your back with your knees bent and the barbell positioned over your chest. Lower the weight down to the midline of your chest. Lower the weight until your elbows are at a 90-degree angle. Push the weight back up to starting point.

Exercise #2: Plate Triceps Extensions

Start in a seated position. Grab a weight plate and hold it over your head with your arms straight. Lower the weight down towards the back of your neck. Keep your arms are at a 90-degree angle and your elbows close to your ears.

Round Five: Abs

Exercise #1: Ab Wheel Roll Outs

Start on your knees with your body positioned over the ab wheel (right under your chest). Roll the wheel forward until your abs fully contract, then pull yourself back to the starting point.

Exercise #2: Sit Up to Press

Start on your back with your knees bent or flat on the ground.  Position your weight plate right above your chest. Sit up until you are in a fully seated position as you are sitting up. Press the weight up to the ceiling. Keep your eyes focused on the ceiling to ensure you are engaging your core.