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Old-School Muscle


All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. This workout is a throwback. One barbell, four exercises, and a balls-to-the-wall training approach that will pack on muscle and shred your body.

How to do this Workout

Perform this full-body workout at least three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday. This is a time-based workout. Set a timer for 20 minutes and follow the plan until time is up.

This routine consists of one circuit. Perform one set of each exercise in the order listed, without any rest. Once you finish one set of each move, immediately move to the next. If you can, make sure to never let go of the barbell until you complete all four exercises. Then rest one minute, and repeat until time is up.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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