Strength Barbell Push & Pull is part of AngieFitnessTV‘s 15 Minutes to Fit Series. This is a great little upper body strength finisher to tack onto the end of any workout. I used it after Angie’s Fit Over 40 Total Body Heavy Weight Training which had already worked my upper body hard. This helped to really finish my upper body off. Especially my left arm. Angie uses a light barbell for the entire workout. I used a mixture of barbell and dumbbells. The workout does not give you any time to add or remove the plates on your barbell, plus I have to baby my left shoulder. So if you need different weights for different muscle groups (which you should), then have everything set up close by since you only have 10 seconds to swap weights. Choose the right weights and this workout will do an excellent job finishing you off. By the end of Total Body Heavy Weight Training, the left side of my body was already trembling. Because of that, I was not able to lift as heavy as I would have had I come to this workout fresh. But that’s okay because this is a finisher workout so that’s the whole point–to finish me off!
Strength Barbell Push & Pull is 19 minutes; 45 second intro, 3 minute warm up and 3 minute stretch. Equipment: barbell and a fitness mat. Angie’s barbell had 7 pound plates on each side; if the bar weights 5 pounds, that is a 19 pound barbell. The weights listed below are what I used. Each exercise is done for one minute (50 seconds of work followed by 10 seconds of rest).
- Upright row (8# DBs)
- Bicep curls (13# DBs)
- Bent over back rows (40# BB)
- Deadlifts (25# DBs)
- Overhead press (13# DBs)
- Deadrows (40# BB)
- Clean and press (upright row + squat + overhead press) (13# DBs)
- Wide grip, bent over underhand grip row (40# BB)
- Chest press lying on mat (11# DBs)
- Pullovers (11# DBs)
- Narrow chest press (11# DBs)
- Push ups
- Forearm planks