Barbell 3x6 routine


During my career with the Redskins the Barbell 3 x 6 Routine started out as a 10 – 8 Routine. Many of the players avoided the Barbell 10 – 8 routine so I decided to change the rep scheme to three sets of six reps (3 x 6).to promote more participation.

The total volume of exercise was the same (18 reps) and it helped make the routine a little more popular.

The only exercises our players perform with a barbell during the Barbell 3 x 6 Routine is the barbell bench press and the barbell incline press.

Barbell 3 x 6 Routine Exercise Sequence

  1. Barbell Bench Press – 6 reps *   Rest 90 seconds
    *
    **

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barbell-bench-press-2.jpg


  1. Barbell Bench Press – 6 Reps

Rest 90 seconds

  1. Barbell Bench Press – 6 reps

Rest 90 seconds

  1. Nitro Pullover – 10 – 12 reps (followed immediately by the Lat Pull-down)

  1. Overhand Avenger Lat Pull-down

*   Rest 90 seconds
*
**

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  1. Barbell Incline Press = 6 reps *   Rest 90 seconds
    *
    **

barbell-incline-press-1.jpg

barbell-incline-press-2.jpg


  1. Barbell Incline Press – 6 reps

Rest 90 seconds

  1. Barbell Incline Press – 6 reps

Rest 90 seconds

  1. Hammer Rear Delt – 12 reps (followed immediately by the Seated Row)

  1. Hammer Avenger Seated Row – 10 – 12 reps

*   Rest 90 seconds
*
**

barbellavenger-seated1.jpg

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  1. Rotator Cuff External Rotation *   Rest 90 seconds
    *
    **

bb-rotator-cuff-external1.jpg

bb-rotator-cuff-external2.jpg


  1. Avenger Lateral Raise = 12 reps *   Rest 90 seconds
    *
    **

bb-avenger-lateral-raise-1.jpg

bb-avenger-lateral-raise2.jpg


  1. Avenger Seated Press – 10 reps *   Rest 90 seconds
    *

    **
    bb-avenger-seated-1.jpg

    bb-avenger-seated-2.jpg

    **

  1. Avenger Seated Press – 8 reps
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