BARBELL WORKOUT 🏋️‍♂️ for Beginners | 13 Essential Exercises for Total Body Training

[@Criticalbench]

😝 *FREE VIDEO! 3 Minute Hip Mobility Routine:* www.criticalbench.com/hipmobility/ *and here is a 3-Day Split to get you started!* *DAY ONE 1. Bent Over Row, 4. Deadlift , 7. Curl, 9. Shrug, 10. Upright Row ---- DAY TWO 2. Overhead Press, 3. Squat, 5. Bench Press, 6. Close Grip Press, 8. Arm Extension ----- DAY THREE 11. Lunge, 12. Step Up, 13. Good Morning, plus add in these lifts for some upper body push/pull 1. Bent Over Row and EITHER 2. Overhead Press or 5. Bench Press. That gives you 5 exercises per workout. Rep ranges will vary based on goals. If strength goals, go with 4-6 reps. If muscle size (hypertrophy) goals, go with 8-12 reps. Stay strong, Coach Chris :-D*

[@rosemarieestrella4787]

Criticalbench how many reps and sets should i do?

[@joparsons20]

@@rosemarieestrella4787 more than likely that's going to depend on you, rep numbers are there, sets can vary I would say somewhere between 3-10 again depending on what works for you

[@joelegan80]

Hi can you do all exercises in one day, three times a week or is that too much?

[@Criticalbench]

Joel Egan Hi Joel please read the pinned comment which gives you a healthy breakdown for all these exercises.

[@Criticalbench]

@@joelegan80 Our bodies have different ways of coping with exertion through workout and exercises. Just make sure that you can cope with the workout routine before doing it. But that's how our bodies are amazing, it can adapt and adjust, just don't rush it. Take care and update us on your fitness journey!

[@wolfiehhunt5284]

Barbell Exercise 3 day split Day 1: 1. Bent over row 0:57 2. Deadlift 8:10 3. Curl 14:49 4. Shrug 11:55 5. Upright Row 21:30 Day 2: 1. Overhead Press 2:50 2. Squat 5:46 3. Bench press 17:10 4. Close grip press 19:37 5. Arm extension 31:45 Day 3: 1. Lunge 26:37 2. Step up 29:35 3. Good morning 24:00 + Add these lifts for additional upper body push/pull: 1. Bent over row 0:57 + Overhead Press 2:50/Bench Press 17:10 Goal: Strength Reps: 4 to 6 Goal: Muscle Size(Hypertrophy) Reps: 8-12

[@Criticalbench]

👍👍👍 good stuff!

[@middlemadeit]

You’re a legend!! I was just going to plan these out. Thank you!

[@adamr6621]

Should you take a day off in between these sorts of exercises? I have a back injury and dont wanna push myself too hard, but I do wanna start getting my strength back up.

[@krisalan5327]

@@adamr6621 work out Monday Wednesday Friday

[@Randommmszz]

what do you consider muscle size and strength reps? i mean how heavy should it be? is there a formula for height weight in or dee to decide how heavy the bar should be

[@alishamackinnon3090]

As a girl who has always wanted to try deadlifts and different barbell exercises but been too scared to approach the "male" part of the gym THANK YOU! I bought myself a home barbell to practice some technique so I can get the confidence to then go into that part of the gym and start increasing weights once I've got technique sorted. Thanks for doing this video & making everything so simple and not making us beginners feel stupid 🥰

[@Criticalbench]

You're most welcome, Alisha! Check out our channel for tons of great videos that can help you out and suggest techniques for you. 🏋️‍♀️

[@TwiixRKids]

R u super jacked now

[@youngchedr2088]

That's awesome 👌

[@arabiajohnson]

Same.

[@daveEmartin]

I work with a women who does dead lift competitions. As soon as you’re comfortable I say you should go to the dude part of the gym and show them up. Get it girl! Good luck.

[@superdiscount100]

This vid has changed my life, bought a bench and a barbell a while back, didn't know what to do with it, this has totally got me on track. Be interesting to see where to go once I've really got to grip with these, takes a bit of time.

[@Criticalbench]

You got this, Gabriel! 👊

[@Withnail1969]

same here, bought a barbell myself last week and couldnt think what to do other than arm curls. this video is exactly what i need.

[@hasnatrashid4314]

P

[@lakshyamongia3270]

How is it going?

[@gyankumardahal2237]

@@Criticalbench p

[@Ronin-kk4bt]

I'm a beginner and this is exactly what I needed I'm new to weights I mainly do calisthenics but these workouts are amazing thanks!

[@Criticalbench]

Glad you like them!

[@dankschang]

I always come here to confirm the basic form... Each time I learnt something new and areas where I can improve. Thanks a dime.

[@Criticalbench]

Happy to hear that!

[@nilanshgaur]

This is, hands down THE BEST video on Beginner Weight training on KZbin. Infact it makes you want to get to the weights and start lifting truly. Thanks for this amazing video.

[@Criticalbench]

Glad it was helpful!

[@zoltore23]

Just subscribed! I am 57, and DETERMINED! Thank you so much for this. It gives me a routine that I can easily follow. Again, thank you!

[@Criticalbench]

You got this, Bob! We're glad to help you with your fitness journey :)

[@captainofmysoul6525]

I completed 12 of the 13 exercises!. Thank you for your guidance. 🤟

[@Criticalbench]

Great job! Keep at it! 👏

[@jarededge6419]

This is great. I just started exercising for the first time in the past two months. A lot to learn and this helped immensely.

[@Criticalbench]

Glad it helped, Jared!

[@sgdrank4182]

I've been using this program for 2 weeks and I have to say thank you for posting this. I just pulled a 300 lbs deadlift and highly recommend that people do the three day workout routine.

[@Criticalbench]

Sounds like it's working really well for you. Keep it up!👍

[@crumbcakes]

I’m new to lifting and this is by far the best video I’ve seen. It’s the only one that’s given me the confidence to try these things in the gym. I’ve always felt kind of lost and embarrassed, but I’ve been watching this video every time and getting more and more confident. Thank you!!

[@Criticalbench]

That's a great feedback, so glad it helped. Stay confident!

[@NijikaisGOAT024]

Hey bro i recently got diagnosed with Ulcerative colitis and lost a lot of muscle mass and strength few months ago. So now I've joined gym to get in shape from last 15 days. i can only lift 5kg - 7.5kg of dumbell max and can't do much with barbells. Should i just focus on Improving with Dumbbells now and barbell later when i get enough strength or keep trying with Barbells simultaneously.

[@duarteusa04]

This guy is great, his experience and knowledge is very super helpful; thank you so much for your videos, I'm 57 years old and I love and feel great since 'v been following your instructions.

[@Criticalbench]

We're so glad it's working well for you! Keep at it!! :-)

[@alycefischer4309]

Excellent instructor, explained all the moves very well, love this video

[@Criticalbench]

Thanks so much!

[@NinjediMind]

Amazing video! I'm recovering from a shoulder injury from a few years ago so watching this video has given me new life. I've been training again for the last 2 months and it hurts. Gonna try your way.

[@Criticalbench]

Awesome! Let us know how you do

[@MissCandy350]

I’m overweight and just starting to lift. This was awesome! Subscribed!

[@Criticalbench]

Awesome! Thank you!

[@christianjimenez750]

U still overweight?

[@josephcalhoun6312]

I wished you were my instructor or I have seen this video sooner. You give a great visual insight into each exercise especially with the form and movement. Great video, best one out there yet!!! 👍🏼

[@Criticalbench]

Thank you, that’s very kind. We do our best 👍

[@janhammer4852]

Outstanding info, so many avoid the basics, takes time, hard work, persistence, it will pay off

[@allenk9342]

Sorry pal, I accidentally hit the "dislike" button while trying to close the pop-up ads on my phone x-)

[@junkyard-p1s]

What a great video! So far I've done all these wrong.And we're only on # 4 exercise!! Your a good speaker ,and you got the music in the background nice and low so we can hear you. Thats refreshing!

[@Criticalbench]

Thanks so much and I'm so glad this video helped you. Love your commitment to working the process!!! 💪🏻

[@junkyard-p1s]

@@Criticalbench Thank you for making these videos!!

[@mildsriracha9630]

Without a doubt, this is the best tutorial I've seen on KZbin. Thanks a million!

[@Criticalbench]

Wow, thanks! 😎

[@sagarsoni5378]

Today I am starting with barbell lifts needed a first beginner video thanks you so much for this.

[@plusultra8777]

Awesome video, very informative, the instructor was legit couldn't ask for a better instructional video!

[@Criticalbench]

Thank you -- we appreciate that!

[@tomrees4812]

Great video! I used to do pretty much all these exercises in my front room over 40 years ago in the winter as training for bike races. I got them from a book and luckily managed to keep good form - as I can see from your demo. I keep meaning to use my barbell again but never get round to it. Now I’ve seen your great demos I think I have the confidence to start again. Also, I think I’ll be ok just limiting myself to these 13. It is easy to get confused with all the variations out there.

[@Criticalbench]

Thank you so much!! I appreciate you. Keep training hard 👍🏻💪🏻😉

[@clarkejones8090]

So well explained and demonstrated. Thank you very much.

[@Criticalbench]

You're very welcome!

[@indiaismycountry1210]

Love this man so simple humble true

[@Criticalbench]

Thank you very much 😉🙏

[@wassha09]

Just bought my first barbell and plates the other day. I’m going to go through this during my next workout.

[@Criticalbench]

You got this!

[@sriramkumar6340]

Awesome explanation... It is very clear to understand every small detail for beginners. Thanks.

[@Criticalbench]

You are welcome!

[@christennaseem5566]

Hello, ur instrùctions following with advices are so well said, step by step, thanks to u now i can make those moves properly without mistakes.

[@Criticalbench]

Thank you. So glad you liked this video

[@waqarchaudhary1553]

Sir your explainations is very good thanks you so much

[@Criticalbench]

You are most welcome!

[@lindipretorius9172]

Thanks so much this is excellent, just bought a cage with all the goodies and had no idea where to start, this info is the best EVER!

[@Criticalbench]

You are so welcome!

[@jing1528]

Old school movements are still the best and if done correctly it’s very effective!!..great reminders of how to execute each exercise right even if you already know.. great video, not a lot of talking but enough to explain to newbies!!.. thanks for sharing!! 👌🏼😄

[@Criticalbench]

Thanks!

[@isaacbridge3623]

As a beginner who has had a spinal fusion and now rods in my back, I am going to ensure I start with just bar weight on these. I have been hesitant to try any complex compound movements due to my back history. I am taking a HUGE fitness turn in my life and now these type of exercises seem beneficial with proper preparation and time. I have used my back as a huge excuse for so many things in my life that have kept me from doing things that looking back on would have been good for me. It is a serious back issue, so thanks for helping me understand form and what to do in these exercises!

[@Criticalbench]

Glad we could help, keep working towards getting better and stronger! Stay blessed 🙏

[@AjayDas-nx9tc]

Good Explaination of the barbell exercises

[@Criticalbench]

Glad you think so!

[@A.riley19]

Day 1: bent over row 0:56 Deadlift 8:10 Curl 14:49 Shrugs 11:55 Upright row 21:30

[@Criticalbench]

Thanks 😎

[@BobbyGeneric]

Pretty dang solid list. I could definitely do these at home when I buy a squat rack.

[@junkyard-p1s]

And two 100lb plates.

[@ikehelly]

Good job. Have a bench press in my yard which was just getting rusty. Clear explanations. Thanks

[@Criticalbench]

You’re welcome 😉 💪🏻

[@fazeacademy23]

Beautiful gym buddy, great content! keep up the solid work.

[@Criticalbench]

Thanks! Will do!

[@levla2224]

Perfect form on every exercise, great video man, thanks! 👊👊👊

[@Criticalbench]

You bet!

[@drexelmildraff7580]

Excellent video. I learned a lot.

[@Criticalbench]

Awesome! Glad to hear it!

[@pharmer92]

Just bought a rack and bar today. Looking forward to working on these. Thank you!

[@Criticalbench]

Wonderful!

[@vaibhavsharma1976]

You are best trainer ever

[@Criticalbench]

Well thank you very much. I do appreciate that. ~ Coach Chris

[@verfed]

Never heard of good mornings. I'm gonna try some tomorrow. Thanks.

[@Criticalbench]

Awesome! Hope you enjoy!

[@linkuxsnooks5256]

I’m really new to working out but I know I have a solid beginner build to get thru this easily, I’m going to sign up to my gym tomorrow and I’ll strictly work on form

[@Criticalbench]

Linkux Snooks Awesome 👏 Good stuff!

[@azarelo]

thank you...this is the only video i needed

[@Criticalbench]

You're welcome!!

[@bettemidler8637]

I just got my Les Mills weight set for Xmas. Your video is excellent. Everything I needed to know you addressed and safety precautions/education you provided were outstanding. Thank you!

[@Criticalbench]

Glad it was helpful!

[@史润廷]

Informative, but also funny. I lost it when I heard that “boom”. I like this guy.

[@Criticalbench]

Thanks 😉👍🏻 A good “boom” goes a long way!! 💪🏻

[@SenecaTyree]

My favorite video for deadlift training. Thank you fellow believer!

[@Criticalbench]

My pleasure!

[@mayuresh1704]

Excellent tutorial! Great information and demo - neatly presented! Thank you so much!

[@Criticalbench]

You're very welcome!

[@akvakkalanka]

Fantastic routine for a beginner like me and really motivating. I shall come back and let you know how I got on. Thanks very much Dr.Vakkalanka

[@Criticalbench]

Anil Vakkalanka You are very welcome Dr V, thank you so much for watching!! 🙏😆👍🏻

[@FixinFrenzy]

So happy I found your channel. I just bought my first barbell and will be starting today. Awesome video. I saved it and will definitely be using it for guidance. Thanks!

[@Criticalbench]

Awesome! We're so glad to have you here and hope it helps you with your health and fitness goals 👊

[@aegontargaryen6844]

Me too! I grabbed my set just in time before the lockdown! The qeues for gym equipment were so long! But well worth it 😉

[@tonyk.9212]

Excellent workout! Thanks for posting. Please, how would I split this into a 3 days a week workouts?

[@williamrivera7108]

Good question......I was wondering the same thing! Any pointer?

[@cheryldusablon1650]

Super super helpful! Like all the time you took to explain the exercise and to stress proper form. Very informative!

[@Criticalbench]

Awesome! Glad you found it helpful, Cheryl 👍

[@davidroth3745]

Fantastic stuff for a beginner like me. Thanks.

[@Criticalbench]

Great to hear!

[@beso2323]

Great video! I’m a beginner and this is exactly the information I needed! Thank you!

[@Criticalbench]

Right on time, Sofia! 👊

[@janty962]

Great video!... im a beginner will try to learn to do few of them in gym soon. Thx alot for the video😊👍

[@Criticalbench]

Happy to help!

[@kismatgreg4639]

This video was really informative Thankyou so much.👍💯🏋️‍♂️

[@Criticalbench]

Glad it was helpful!

[@LeeJongMin241193]

So glad I found this. Thank you, guys!!

[@Criticalbench]

You’re welcome!

[@karan4624]

Excellently narrated for newbies like me!

[@Criticalbench]

Awesome!! Glad to hear it!

[@lindsaycannon129]

This is a great video. Very informative, straight to the point and incredibly helpful! Thank you for making this video :)

[@Criticalbench]

You're welcome, Lindsay!

[@mariarivera6115]

These workouts appear very good. I am 60+ years old and desperately want to build strength and tone, but would like to see these moves done specifically with dumbbells. Can you do a video teaching these exercise with dumbbells? It would be great! God bless.

[@Criticalbench]

Maria Rivera That’s great Maria! Yes in fact we have a DB version of this video, not as in-depth with each exercise but nonetheless very helpful.

[@Criticalbench]

Maria Rivera It’s with our other coach, Frank Rich. Here you go! kzbin.info/www/bejne/j5OVhZqBgqZrr5Y

[@edwardcashdollar6276]

Great information really good job

[@Criticalbench]

Thank you for watching!

[@eljefeguapobarbon]

Excellent biomechanics. An impressive physique can be built with the basics. Coming back into weight training at the age of 55 and have always believed in this format. Thanks for the refresher!

[@Criticalbench]

You're welcome!

[@annalizarodriguez5334]

This is GOLD.

[@Criticalbench]

Thank you so much, Anna! 👍

[@guyrich6467]

Really good instruction. Thanks!

[@Criticalbench]

Glad it was helpful!

[@gary613whiskers]

Excellent video on barbell workout. The best tutorial on barbell exercises. Great job. Very educational. Thank you 😊 👍

[@Criticalbench]

Glad you enjoyed it! Stay Strong 💪

[@ran3532]

This is a great video, thank you!

[@Criticalbench]

You're very welcome!

[@amaanjaved1590]

Amazing video! really helped

[@Criticalbench]

Awesome! Glad to hear this has helped.

[@FromAverageToWarrior]

Awesome video, thanks! Tomorrow first workout with barbell, just 20kg barbell at first. Let's see when more weights are needed..

[@Criticalbench]

That's fantastic to hear! Starting with a 20kg barbell is a great way to ease into it. Enjoy your first barbell workout tomorrow! 💪😊

[@FromAverageToWarrior]

@@Criticalbench Thanks man! It’s a bit freezing out there, but will definitely enjoy 🥶😂💪🏽 #FromAverageToWarrior 🔥 Have an awesome day!

[@TheParty2050]

I would like to make a small suggestion, if you guys could use a split screen and show the lifts from Side and front angle.. that would be really very very helpful for new learners trying to perfect the form

[@Criticalbench]

Will do! Thanks for the feedback

[@thewayofbiutze3899]

Very good video thank you👊🏻👊🏻👊🏻

[@Criticalbench]

No problem 👍

[@denisemoseley9662]

Thank you for making this video since Ive decided to make a healthy change in my life and need guidance 🙂

[@Criticalbench]

Absolutely! You are welcome Denise. That’s great to hear... keep following us. You got this!! 😉👍🏻💪🏻 Chris

[@denisemoseley9662]

@@Criticalbench I've seen people saying that for certain lifts that we need to tilt our hip and tuck in our ribcage when lifting, is that true?

[@Criticalbench]

@@denisemoseley9662 Certainly for some things you need to brace your trunk differently, like Ab Wheel rollouts for one (not in this video). With that exercise you want a posterior pelvic tilt with the focus just on the abs to take stress off the lumbar spine. But it all depends on if the movement involves a hip hinge or not. If you’re standing vertically you want a neutral pelvis with tight abs tight glutes and tight legs to properly stabilize the spine. It’s easily one of the biggest points of focus at getting better at your lifts. When the center of your body is in optimal position you will be a stronger lifter. Chris 😉💪🏻

[@kellydukepoo2450]

Finally! This is what I've been waiting for. Allot of great info. on do's and don't's. Could I do these all in one session or is it better to mix it up? This is a good one 👍🏽💪🏽

[@Criticalbench]

Glad you found it, Kelly 👊

[@SuprEmpth]

You could do it in one session. Some people do full body three times a week. But you’re going to be worn out if you add intensity and volume. Most people start off with squats first some with OHP but usually with me when I do full body when I do squats first I’m worn out by the time I get to the smaller muscle groups. And I can’t lift my heaviest on my squats when I do the smaller muscle groups first. Give it a try and see how you feel

[@rupeshchaudhary2038]

@@SuprEmpth fut

[@OneRRJ]

Type 2 diabetic, looking forward to weight training after shedding this fast food body! Thanks🦾

[@Criticalbench]

You're welcome

[@starline9557]

Well done Bro 👍👍 Keep it up 🙏

[@gebbywoods]

Just ordered my bench and barbell ...Good information

[@Criticalbench]

Awesome! We can't wait for you to try it 👍

[@aboriginal.man.1492]

Great video, I added the calf raise to the list. Thank you!

[@Criticalbench]

Nice work! 👏

[@abdulhafeez485]

is it for fat loss .....and.shouod we do it once in weak dor.fat loss or can add some part of on daily basis

[@Criticalbench]

Building lean muscle will help support fat loss however you also have to have excellent nutrition. As far as how many times a week you should be doing this really depends on a couple things. What is your training protocol like right now? How many days do you have set aside to do some training? Are you taking rest days in between to allow your muscles to rest, repair and grow?

[@tgaffey2287]

Great video.. I got a barbell during lockdown and didn't really know where to start till I came across this video 😁

[@Criticalbench]

Great 👍🏻 to hear!!! So glad this helps you along. Coach Chris

[@MiguelTorres-wp6qp]

Glad I found this video,thanks for all the advices!

[@Criticalbench]

Glad it was helpful!

[@pkavenger9990]

Olympic weightlifter once told me how they back squat and it changed my life, they actually do lower bar squat and they are perfect, you look down at 45 degree angle not in front of the wall. And it hit all of your leg muscles including gluts, you need to drive your knees in right and left direction instead of forward.

[@Criticalbench]

Thanks for sharing

[@bkksocial7285]

Very informative and easy understanding!!

[@Criticalbench]

Thank you so much!! I appreciate that 😆👍💪

[@angelavictoriagutierrez2798]

Thank you for this helpful video sir! What isnthe suggested reps and sets per exercise? Thank you

[@Criticalbench]

10-12 reps for 3-4 sets

[@rodrigoespinozaaguayo]

Great video, thank you for sharing 👏🏻👏🏻👏🏻

[@Criticalbench]

You’re welcome!!

[@yenitaylor683]

THANK YOU! So helpful!

[@Criticalbench]

Glad it helped!

[@revelation2120]

A good refresher

[@Criticalbench]

Yeah! We all needed some little reminder!

[@calistrantz438]

thank you! this is so helpful for fixing my form :)

[@Criticalbench]

You are so welcome!

[@ajm12321]

Glad I stumbled upon your channel. It’s very helpful! Thank you! 😊

[@Criticalbench]

Yay! Don’t forget to subscribe and hit the notification bell so you don’t miss out on future videos 👍

[@ajm12321]

Criticalbench Done ✅ Do you also talk about nutrition and diet?

[@Criticalbench]

@@ajm12321 We sure do! Spend some time exploring our channel. All things health, strength, nutrition related.

[@ajm12321]

Criticalbench yay! Thank you. By the way, I just did this workout. I feel GOOD!

[@AmbujaSenapati]

Following ur exercise from last two months and now I am in perfect form and could build more stamina and strength than before....without getting any injury....Thanx for helping beginner like me

[@Criticalbench]

That's so great to hear! We're excited to hear more about your fitness journey as you move forward 👍

[@andyallwood2881]

Thanks much for this sir I have learned something from you today 😊 👍🏾👍🏾

[@Criticalbench]

You are very welcome!

[@Greeeeeeeeeeeeeeasy]

Thamk you for this really appreciate this❤

[@aegontargaryen6844]

Great video bro. I subscribed. Really glad I stumbled across your channel. Keep up the good work!

[@Criticalbench]

Thanks! Will do!

[@laserbera19]

This is a great video, great information for beginners, myself included, thank you!

[@Criticalbench]

You're very welcome!

[@wilsonmartial1224]

very good explanations , nice job ,thank you very much ,i like your chanel

[@Criticalbench]

You're welcome. Stay tuned for more!

[@AndySanderson]

Massively helpful thank you. A great start to coming off my multi gym and using the barbells and bench I’ve just acquired.

[@Criticalbench]

Great to hear!

[@aslaveofChrist]

Great Video! Subscribed!

[@Criticalbench]

Awesome, thanks so much Cameron! Chris

[@vediclife9408]

Best tutorials , thanks

[@Criticalbench]

You're welcome!

[@josephcorinthians3892]

Helpful!!!!! Thanks dude!

[@Criticalbench]

Joseph Corinthians Much appreciated! Thanks Joseph

[@andresarango7653]

what would be the order and what exercises to use for a full body routine?

[@Criticalbench]

YOu can do these in any order you wish, or you can select a couple to add into your existing workout.

[@justindwyer3832]

Damn what an awesome video. Thank you!