the Barbell “50s” (Home)
If you have a squat rack and barbell at home, these are great workouts to add to your regimine.
This is a great split for in-season training when you may only be training once or twice a week, but it is also a great way to “shock the system'“ with a high-frequency split.
You don’t have to set your workouts up according to days of the week!!! Just alternate every other day!
Upper/Lower
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Barbell
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"50's"
Upper/Lower \\ Barbell 0---0 "50's"
the 50s: Just do it!!!
Grab a barbell and superset 2 lifts to failure until you hit 50 reps.
You heard me. You are going to do EVERY set to failure, alternating 2 exercises, until you get 50 reps of both. It might look like this…
Grab a 40lb barbell (BB) and curl for max reps up to 17 reps
Then using the same 40lb BB - French press to failure until you hit 19
Now, you curl that weight for 14 reps max (17 + 14 = 31 total reps of curls)
Followed by French press up to 15 reps (34 reps total French press)
Then you curl 9 times (40 reps total)
French press x 11 (45 total)
Curl x 6 (46)
French press x 5 (50 total!!)
Finally, you curl the BB 4 times (50 total reps of curls)
Yeah, get over it. Just count up to 50 reps for each exercise dummy.
The Workouts:
Upper body - 50 reps each exercise, every set to max reps until you reach 50
Biceps BB curl & Overhead triceps French press
BB overhead Military press & Bent over row
Feet elevated push-ups & Inverted rows
Lower body - 50 reps each exercise, every set to max reps until you reach 50
BB step back lunge Right then Left leg
BB back squat & BB standing calf raises
BB hip thrusts & Bodyweight (BW) step-ups
