Barbell Circuit Training Burn Fat Add Lean Muscle

Fat Burning And Lean Muscle Circuit Training Workout With The Big 5 Exercises

Yesterday we took a look at the Big 5 fat burning and lean muscle building exercises that should be a part of everyones workout. If you missed it here is the link to it Lean Muscle Building And Fat Burning Exercises

You are about to see the Big 5 lean muscle building and fat burning exercises in a barbell circuit workout that will help you burn fat and build muscle at the same time.

This is not only great for fat loss, but adding lean muscle and conditioning. As Craig has this workout set up it is more of a fat loss and conditioning workout.

So, we will do a Barbell Complex where you do a bunch of exercises back-to-back-to-back, with each exercise being done for 15 repetitions.

The type of exercises used in the Big 5 circuit include a squat, a pushing movement, a pulling movement, a single leg exercise, and a total body abdominal exercise.

For each of these circuits, you will complete all of the exercises without any rest in between, and then rest one minute and repeat for a total of 3 times through the circuit.

Start out with a barbell, however, if you are a bit weaker or are a female, then use a 25 pound EZ curl bar. If you find that that is still too difficult, then use a broomstick or just your bodyweight. In contrast, if you are super-fit, then you can go up to 55-65 pounds.

The first exercise to do is the squat. For 15 repetitions push your hips back, squat down to parallel, keeping your back flat, and then up.

Next, move on to 15 push presses, making sure to really drive up on the way up.

After the push press exercise, you’ll move on to 15 standing barbell rows. For proper form, bend over slightly, keep your back flat, and bring your shoulder blades together.

Once you have completed all the repetitions for the rows, you’ll then go into 15 forward lunges per side, alternating sides. For this exercise you want to step out and drop your hips straight down, driving back up. Make sure to stop that forward movement once you’ve planted the lead foot.

To finish off the barbell circuit, you’ll do mountain climbers. So, holding onto the barbell that is placed on the ground, bring your knee up to your chest, alternating sides for 15 times a side.

At this point you will rest for one minute and then repeat the Big 5 Barbell Complex Circuit two more times.

Thanks Craig.

Now for my 2 cents

I personally only use circuits like this as a workout finisher. It is a lightweight high rep workout as you saw. Not that it is a bad thing. I wouln’t disagree with Craig on anything like this. Craig’s to good.

Now it is just a personal preference with me. I like to go with heavier weight, lower reps and cut it down to maybe 3 exercise circuit or doing it in 2 exercise super sets.

As I mentioned earlier the way this barbell circuit workout is set up is more for fat burning and conditioning. How I like to do it (as I just mentioned) is more fore lean muscle building (which also contributes to fat loss).

Coming Tomorrow

I’ll be back breaking down the big 5 fat burning and lean muscle building exercises and some different ways you can set up your workouts.

Talk to you tomorrow – Joe  Fat Burning Workouts