12 Labours Barbell

12 Labours Barbell 12L Barbell consists of two programs: Strength and Olympic lifting. Programs designed to help you improve powerlifting and Olympic weightlifting.

Our mission is to prepare you for the tasks ahead. Developing strength and familiarity with the barbell is our goal. Learn the powerlifting basics and gain strength with 12L Strength- a Powerlifting focused program. Learn the intricacies of Olympic Weightlifting movements with our Olympic programming.

03/28/2017

Week 2 Day 1
A. Squat 4x10 add 10lbs
B. Bench 5x5 add 10lbs
C1. Box Step Ups 4x10/side
C2. Superman Hold 4x30sec
D. Barbell Curl 3x21's
E. DB skullcrusher s 4x10
E. Planks 4x30sec
Rest 30/work 30

03/23/2017

Hey guys! We're back at it again! If anyone wants to hop into the cycle, send me a message! Here is Week 1 Day 2, with Day 1 below since I forgot to make the post.

Day 2
A. Front Squat 4x8@60%
B. Deadlift 5x5@65%
C. Strict Press 5x5
D1. BB Row 3x10
D2. RDL 3x10
D3. BB Shrug 3x10
E. DB Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
F. Situps 50 Reps

Day 1
A. Squat 4x10 60-65%
B. Bench 5x5 70%
C1. Walking Lunges 4x20
C2. Russian Twist 4x20
D. Super Set x4
Barbell Curls x10 55-75lbs
DB Hammer Curl x12 20-40lbs
E. Super Set x4
Standing Tricep Extensions x12
Banded Tricep Pushdowns x15
F. Planks 4x30sec
Rest 30/work 30

02/17/2017

Week 11 Day 2
A. Front Squat 4x5
B. Deadlift 3x3 70.00%
C. Strict Press 3x3 Add 2.5-5lbs
D1. One Arm DB Row 4x10
D2. Standing DB Shrug 4x10
E. 3 Way Delt Raises 3x10
F. Glute Bridge 3x15
2sec hold at top

02/14/2017

Last full week before totaling! Get some extra rest this weekend. We're going HAM next week.
Week 11 Day 1
A. Squat 5x3 add 5-10lbs
B. Bench 5x3 add 2.5-5lbs
C. Close Grip Find 1RM
D. Back Extensions 4x10
E. Standing DB curl 4x10
F. BB Reverse Curl 4x10
G. Ab wheel 4x10

02/02/2017

Hey guys! Work these deadlifts today with some care, reset each rep if you have to, but pull with good form. Use those legs!

Week 9 Day 2
A. Front Squat 4x6
B. Deadlift 5x3 85.00%
C. Strict Press 3x6 Add 2.5-5lbs
D1. BB RDL 4x10
D2. One arm DB Row 4x10
E. Trap Circuit x3
BB Shrug x12
Seated DB Shrug x10
Y-Raise x8
F Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
G DB Hold Situps 5x10
(behind the neck hold)

01/26/2017

Fun stuff coming in today! And guess what?! No more 8's!
Week 7 Day 2
A. Front Squat 4x6
B. Deadlift 5x4 75.00%
C. Strict Press 3x6 Add 5lbs
D1. BB Row 4x10
D2. Hip Thrust 4x10
E. Super Set x4
Arnold Press x10
DB Fly x10
F. BB Shrug w/3sec pause 4x8
G. Glute Bridge Hold 3x1min
H. DB Hold Situps 5x10
(behind the neck hold)

01/24/2017

Coming in a little late, sorry folks! Hope to see you all tonight!

Week 8 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x6 add 2.5-5lbs
C. Close Grip Bench 3x8 add 5-10lbs
D1. Box step ups 4x10/side
D2. Back extension holds 4x30sec (accumulate if necessary)
E. Bicep Circuit x3
BB curls x12
DB Hammer Curls x10
DB Cross Body Curls x8
F1. DB Skull Crushers 4x12
F2. DB Tricep extensions 4x8
G. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min

01/19/2017

Week 7 Day 2
A. Front Squat 4x8
B. Deadlift 5x5 65.00%
C. Strict Press 3x8 Add 5lbs
D. Banded Pull Circuit 3 sets
Double underhanded row x12
One arm pull x12/ea arm
rest 60sec after each circuit
E1. One Leg DB RDL 4x8
E2. One Arm DB Row 4x10
F. Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
G. Arnold Press 3x10
H. DB Hold Situps 5x10
(behind the neck hold)

01/17/2017

Week 7 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x8 add 5
C. Wide Grip Bench 3x8 add 5-10lbs
D1. DB walking Lunges 4x20
D2. Russian Twist w/ med ball 4x20
E. Barbell Curl 4x21's
Alternate Reverse Curl Grip on sets
F. BB Skull Crushers 4x8
G Super Set x4
DB Hammer Curls x10
Bench Dips x12
H. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min

01/12/2017

Hope you all enjoy the weather!!

Let's finish up this half way week.
Week 6 Day 2
A. Front Squat 4x8
B. Deadlift 4x1 @95.00%
C. Strict Press 3x8 Add 5lbs
D. Super Set x4
Hamstring Curls x12
Heavy RDL x5
E1. BB Row 4x8
E2. BB Shrug w/ 3count pause at the top 4x8
F. One arm KB Press 4x8/side
G. Glute Bridge Hold 3x1min
H. DB Hold Situps 5x10
(behind the neck hold)

01/10/2017

Half Way week!
Week 6 Day 1
A. Squat 5x5 add 5-10lbs
B. Bench 4x10 add 5-10lbs
C. CG Bench 3x8 add 5-10lbs
D1. Single Leg Squats 4x10/side
D2. Superman Holds 4x45sec
E. DB Tempo Curls
Tempo: 1-0x3 4x8
F. Tricep Circuit x3
Pulldowns x12
Banded Kickbacks x10
Pullovers x8
G. Plank circuit x4
Left side x25sec
Right side x25sec
Flat plank x25sec
Rest 1min

01/05/2017

Week 5 Day 2
A. Front Squat 4x8
B. Deadlift 3x2 90%
C. Strict Press 3x8 drop 15lbs and complete sets
D. Glute Circuit x4
Banded Kickback x12
Banded Pull through x10
BB Good Morning x8
E. Lateral Raises
front/side/rear 3x10 Rest 30sec between sets, 2min between rounds
F. Super Set x4
DB Fly x10
One Arm DB Row x10
G. Glute Bridge Hold 3x1min

Address

501 McCormick Drive Suites T-V
Hanover, MD
21061

Opening Hours

Tuesday 5pm - 7pm
Thursday 5pm - 7pm
Saturday 10am - 12pm

Telephone

+18148220898

Website

Alerts

Be the first to know and let us send you an email when 12 Labours Barbell posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category