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How To Build Muscle And Lose Fat At The Same Time Step By Step Barbell complex 2. do six reps of each move without putting the bar down to complete one set of this barbell workout. rest for two minutes between sets. choose a load that allows you to complete the reps fairly comfortably for your weakest lift, which, in this case, will probably be the overhead press. complete six circuits in total. Barbell complexes are great for building endurance, adding strength basedcardio to your workouts, and torching fat, says alyssa ages, an athlete withpowernyc trainingand trainer at global. 3. select your set and rep range. a good place to start is 6–8 reps, but go higher (12–15) for endurance and lower (3–6) for strength. start with 3–5 rounds, resting 90 seconds between. 4. begin each complex with a naked bar to warm up. add weight slowly to the bar until the weakest exercise feels challenging. Barbell deadlift. perform these five exercises as a circuit. rest at the end before beginning the circuit again, racking up as many rounds as possible in 30 minutes. sets: as many as you can. reps.
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