4Barbell Floor Press
5Bent Over Barbell Row
7Barbell Romanian Deadlift
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 30 minutes to complete it.
- Workout info
- This Urban Training will help you transform your body and reaching your lifestyle goals as fast as possible.
- Workout description
- Hard, male workout for the city.
3 series 8-12 repeats with 60 second pauses
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward.
As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Drop the barbell back into the starting position and repeat the exercise according to the training plan.