Workout Routines for Barbell Exercises
The workout routines presented here can be performed using
barbell exercises and will allow you to target muscles in a specific region of your body.
They are presented here to highlight how effective working out with barbell exercises can be.
Workout Routines for:
Create, Print, Track and Chart
Your Own
Workout Routines for Barbell Exercises
Workout Routine for the Chest
Perform the following exercises in order to enlarge your chest muscles.
Together they target the upper, lower, inner and outer pectoral muscles.
The Bench Press - Close-Grip and Bench Press - Wide-Grip barbell exercise will target your inner and outer pectorals.
The Bench Press - Incline and Bench Press - Decline will target your upper and lower pectorals.
![]() |
Bench Press - Close-Grip | ![]() |
Bench Press - Wide-Grip |
---|---|---|---|
![]() |
Bench Press - Incline | ![]() |
Bench Press - Decline |
Show More Workout Routines for the Chest
Workout Routine for Shoulders
Use this workout routine to workout your shoulder muscles.
The barbell exercises here will target the front, outer and rear deltoid muscles.
The Barbell Rear Deltoid Raise - Prone barbell exercise will target your rear deltoid muscles while
the Military Press - Standing will mainly target your front deltoid muscles.
![]() |
Barbell Upright Row | ![]() |
Military Press - Standing |
---|---|---|---|
![]() |
Barbell Front Deltoid Raise - to Vertical | ![]() |
Barbell Rear Deltoid Raise - Prone |
Show More Workout Routines for Shoulders
Workout Routine for Arms
The following workout routine will help you strengthen the muscles in your arms.
The routine specifically targets the biceps, triceps and forearm muscles.
The Barbell Biceps Curl - Standing barbell exercise will work your biceps and the Barbell Triceps Extension - Seated targets your triceps.
Barbell Wrist Curl will target your inner forearms and Barbell Wrist Extension your outer forearm muscles.
![]() |
Barbell Biceps Curl - Standing | ![]() |
Barbell Triceps Extension - Seated |
---|---|---|---|
![]() |
Barbell Wrist Curl | ![]() |
Barbell Wrist Extension |
Show More Workout Routines for Arms
Workout Routine for Abdominals
Barbell exercises aren't especially well suited for abdominal workouts. Nevertheless, these two barbell exercises strengthen your abdominal muscles (i.e. your abs).
They mostly target the obliques.
![]() |
Barbell Trunk Rotation | ![]() |
Barbell Side Bend |
---|
Show More Workout Routines for Abdominals
Workout Routine for the Back
Use this workout routine to strengthen your back muscles.
It targets your lower and upper back as well as your lats (latissimus dorsis).
![]() |
Barbell Row - Prone; Wide-Grip | ![]() |
Barbell Deadlift - Stiff-Legged |
---|---|---|---|
![]() |
High Pull | ![]() |
Barbell Shrug |
Show More Workout Routines for the Back
Workout Routine for Legs
This routine will be helpful if you want to exercise your leg muscles.
It will target your upper, lower and inner thigh muscles as well as your calves.
The Side Lunge barbell exercise will target your inner thighs while the Toe Raise targets your calf muscles.
![]() |
Barbell Squat | ![]() |
Barbell Hack Squat - Wide-Stance |
---|---|---|---|
![]() |
Barbell Front Lunge | ![]() |
Barbell Calf Raise - Standing |
Show More Workout Routines for Legs