Get Fit Look Good Naked Barbell Workout

14 min

6 exercises

Barbell Shrugs

3 sets

15 reps

Barbell Squats

3 sets

15 reps

Barbell Shoulder Press

3 sets

15 reps

Close-Grip Bench Press

3 sets

15 reps

Barbell Curls

3 sets

15 reps

Sumo Barbell Squats

3 sets

15 reps

This Get Fit Look Good Naked Barbell Workout 14 min-minute gym workout plan effectively targets your arms, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Get Fit Look Good Naked Barbell Workout

14 min

6 exercises

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Barbell Shrugs

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Neck & Upper Traps

Secondary:

Shoulders, Upper Back & Lower Traps

Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
Continue as high as possible then hold for a count of one.
Return to the start position in a smooth movement, inhaling as you do so.
Pause then repeat.

You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.

Primary muscle group(s):

Shoulders

Stand with your feet shoulder width apart and a dumbbell in each hand.
Keep your arms extended and by your sides and with your palms facing in.
Relax your shoulders so they hang as low as possible.
Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
Slowly relax your shoulders to return to the start position.
Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.

Primary muscle group(s):

Neck & Upper Traps

Secondary:

Upper Back & Lower Traps

Stand in front of a cable pulley. Feet are shoulder-width. Your core is tight and lower back is flat. Hold the cable bar and let it hang in front of you. Keep the weight close to your body.
Without using your arms, exhale and bring your shoulders towards your ears.
Hold the movement at the top then slowly bring the weight back down.

Barbell Squats

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Lower Back

Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:

Calves

Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

Barbell Shoulder Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
Grip the barbell with an overhand grip.
Space your hands out so that your elbows are bent at 90 degrees.
Lift the bar to around shoulder level by extending your arms. This is the start position.
Inhaling, lower the bar to your shoulders slowly.
Hold for a count of one while squeezing your shoulder muscles.
Push the barbell back to the start position as you exhaling as you do so..
Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

Close-Grip Bench Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Chest, Shoulders

Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
Repeat.

Primary muscle group(s):

Triceps

Secondary:

Abs, Chest, Shoulders

Position yourself on all fours on a mat.
Place your hands in front of you and shoulder-width apart.
Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
Return to the starting position by extending your elbows and lifting your body off the floor again.

Barbell Curls

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Forearms

Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
Inhale as you return to the starting position.
Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Sumo Barbell Squats

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Set a barbell on a rack at your shoulder height.
Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
Hold on to the bar using an overhand grip so that your palms are facing forward.
Lift the barbell off the rack by pushing up with your legs while straightening your torso.
Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
Keep your head up and look straight ahead at all times, as looking down will put you off balance.
Ensure your back is straight. This is the start position.
As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
Hold for a count of one.
As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
Pause for a count of one.
Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Lower Back

Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Repeat.

Workout done!

Exercises done

of 6

Total time

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