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
- Barbell Bench Press – 6 reps
* Rest 90 seconds
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- Barbell Bench Press – 6 Reps
Rest 90 seconds
- Barbell Bench Press – 6 reps
Rest 90 seconds
- Nitro Pullover – 10 – 12 reps (followed immediately by the Lat Pull-down)
* Rest 90 seconds
Rest 90 seconds
Rest 90 seconds
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