The Barbarian

This workout aims to make you look like Conan the Barbarian and feel like him while you do it. It is a modified version of Arnold Schwarzenegger's workout but down to five days a week and has upper/lower body days instead of redoing the first three. This is to promote injury prevention/recovery as well as to spice things up. 

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dumbbell Bench Pullover

Chest Fly (Dumbbell)

Chin-Up (Bodyweight)

Bent Over Row (Barbell)

High Row

Face Pull

Abs Crunch (Weighted)

Chest and Back

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Arnold Press

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl

Tricep Extension (Machine)

Tricep Extension (Cable)

Tricep Kickback

Shoulders and Arms

Squat (Barbell)

Lunge (Barbell)

Deadlift (Barbell)

Leg Curl

Leg Extension

Glute Kickback

Calf Raise (Leg Press)

Legs

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Upper Body

Box Jump

Lower Body

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