This 20-Minute Trap Bar Workout Gives You a Monstrous Pump
When you want to get stronger, there are conventional exercises your workout routines should include. But that doesn’t mean you can’t spice the old standards up with new setups or equipment. Doing different variations can help to keep you motivated and push your body to keep getting stronger.
That’s where the full-body workout trainer Eric Leija (a.k.a. Primal Swoledier) recently posted on Instagram comes in. The routine, which he calls a “monstrous full body pump”, sees Leija introducing a trap bar for variations of the deadlift, row, pushup, and lunge into a 20 to 30 minute AMRAP setup.
You’ll perform the following circuit over and over again until time’s up to target just about every single muscle group.
Trap bar row: 5 reps
Trap bar deadlift: 5 reps
Trap bar pushup: 10 reps
Dumbbell reverse lunge to hammer curl: 5 to 8 reps per side
You’ll use the same weight for the row and deadlift, so you should choose a weight that you can consistently row even while fatigued. This might be lighter than you think—just remember, you'll be doing a high volume of work. If at any point in the 20 minutes, your lower back begins to round, drop the weight.
The trap bar pushup forces you to take a wider stance than you would doing the traditional form of the exercise. If that becomes too much of a challenge for you, especially as the reps pile up, drop to the floor and do standard pushups instead.
Finally, for the reverse lunge to hammer curl, the priority is to move both the lunge and curl with control through their full range of motion. Each time you step your leg and lower into a lunge, keep your core tight, and just as Leija does, aim to bring your knee as close to the ground as possible without slamming it down. Same goes for the hammer curl—work to bring the weight through the full range of motion.
Want more workouts from Leija? Check out his Men's Health Kettlehell program (now available on our All Out Studio streaming app), which is designed to burn fat and build muscle with just one kettlebell.
You Might Also Like
