Stand up, feet shoulder width apart, knees slightly bent. Barbell Curls * — 4 x 12. Then return to the starting position while controlling the movement. Slowly raise one side of your shoulders and upper back, concentrating on your obliques and slowly return to the starting position. Back Squat. STACK Expert Matt Tanneberg provides an off-season upper-body workout for baseball players. Lift your shoulders straight upward toward the ears in the frontal plane without bending the elbows then slowly lower down the weight. (Editor's Note: photo shown below is seated instead of standing.). Note that it is more effective in achieving an improved upper body mass when accompanied with other exercises … Hold the barbell with your hands shoulder-width apart in front of you palms facing backward. using a Barbell. Standing Barbell Calf Raises. You’ll start off with push-ups on the barbell, … Warm up with 135lbs Try hit your new record lift on the 7th set. Having a strong chest will carry over into several other lifts and exercises in CrossFit and day to day life. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. As part of an unloading/deloading week. Barbell Glute Bridge. Note: The sets and reps are left out of workouts b) I & II for the reason that you should continue where you left off with workouts a) I & II. Lift the barbell up by flexing at the elbow joint until it reaches your chest then lower it down slowly. Start with 3 sets of 20 reps to get the feel of the movement, then … Flex at the elbow and lower the barbell backward behind your head without moving your shoulder joint. As an off-day "bonus" workout if you just feel like going to the gym when you're not scheduled to (OCD, anyone?) The only equipments you'll need is a barbell and a flat bench, the former being required for every exercise and the latter for two of them. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. Then switch sides. It is also affordable, since it only requires that barbell we mentioned earlier on, which you may already possess, and is not an expensive item anyway. Place one foot in front of the other. Motion Lean your upper body sideways and bring it back after a short pause. Abs | Side Bend (Barbell) Secondary Muscles Obliques Starting Position Stand up, place a barbell behind your neck and hold it with both hands in a wide grip position. In some cases, this effect can even last for hours at a time. New Upper Body. After your main lifts, you'll finish with 4-6 ancillary exercises of 6-10 reps per set, focusing on the quads, hamstrings, and glutes (as well as heavy rows) on the deadlift/squat day and shoulders, back, traps, and triceps on the upper-body day. Stand up, feet shoulder width apart, knees slightly bent. However, workouts like barbell complexes ignite the EPOC effect.