{"id":15266,"date":"2011-02-18T13:03:45","date_gmt":"2011-02-18T19:03:45","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=15266"},"modified":"2021-06-01T11:33:26","modified_gmt":"2021-06-01T16:33:26","slug":"the-basement-barbell-workout","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/the-basement-barbell-workout\/","title":{"rendered":"The Basement Barbell Workout"},"content":{"rendered":"

\"Vintage<\/p>\n

Editor’s note: This is a guest post from Joe Hashey. <\/a><\/em><\/p>\n

Being one of four boys my parents had to do something to get our energy out without destroying the house. Their solution: a 300 lb barbell set for the garage. My father picked it up at a garage sale and we all thought it was the coolest thing ever!<\/p>\n

The weights were a dark black and had been spray painted over a few times to hide the rust spots. The bar was amazingly rust free and rock solid. (I actually still have that exact bar in my gym today 15+ years later.)<\/p>\n

When we got it home, we broke out the hammer and saws to make a small \u201cbarbell clubhouse\u201d in the back corner of a somewhat dark and dingy basement. When the dust settled we had our little corner of heaven, a 10 by 15 foot room with bare drywall and a concrete floor\u2026it was PERFECT!<\/p>\n

Since we only had a barbell \u2013 no bench, rack, dumbbells, shake weights (kidding), or other equipment \u2013 we had to get creative.<\/p>\n

Unfortunately, at ages ranging 12 \u2013 16 years old, we didn\u2019t have ANY strength training knowledge. That certainly didn\u2019t keep us from going in there and \u201cmessing around\u201d with the weights and doing exercises that we saw on television.<\/p>\n

Fast forward to the present time: I\u2019m fortunate to own and run a fully equipped strength training facility and often find myself in discussions with people that \u201cattempted\u201d working out at home. They will say something like, \u201cI only had a barbell set and bench at home, so I couldn\u2019t really do anything.\u201d<\/p>\n

That couldn\u2019t be further from the truth! I know many people out there are in the same boat; they have minimal equipment but still want to work out at home. For you, I am creating a 3 day a week general fitness template that requires only two things: a barbell set and your bodyweight.<\/p>\n

The Basement Barbell Workout Program<\/strong><\/h3>\n

Day 1 \u2013 Upper Body (a to b denotes a superset)<\/strong><\/p>\n

1. Weighted Push Ups (make sure the plates are loaded towards your upper back, not your butt). 2 x 15, 1 x max reps<\/p>\n

2a. Barbell Rows<\/a> 4 x 8<\/p>\n

2b. Hindu Push Ups 4 x 12<\/p>\n

3a. Plate Front Raise 3 x 12 (hold one weight plate with two hands and raise it in front of your face with your arms extended)<\/p>\n

3b. Plate Side Raise 3 x 12 (hold two smaller plates, one in each hand, and perform side raises)<\/p>\n

4. Plate Stackers (see video below):<\/p>\n