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Full Body Gym Rack Workout

Looking for a full body thrashing? Well, you came to the right place! Now gyms are back up and running, it’s time to put your body through it’s paces and get back on track; and what better way to do so than with this rack regime from our very own Nathan Williams?!

From squats to rows, this full body burner will test your whole body. Ready to give it a go? Read on and be sure to check out Nathan's video below!


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Barbell Back Squat

A staple for any keen gym goer, the barbell back squat is a MUST for those set on strengthening and sizing up their quads, but they offer so many other benefits too! As well as targeting other parts of the lower body, such as the glutes and hamstrings, barbell squats also increase core strength and contribute towards fat loss!

Nathan recommends you do 10-12 reps per set. 3-4 sets should do it, unless you’re feeling brave – hello DOMS!

Barbell Overhead Press

Who’s ready for an upper body burn? The barbell overhead press has got it all. Working the chest and shoulders, as well as the tri’s and traps, this one isn’t for the faint hearted. When performing this exercise, you’re stood in an upright position. To ensure balance, your body recruits your core and lower back to stabilise the movement, meaning these areas will be worked too!

Try out 10 reps of this move or, if you’re looking to really sweat, up the reps and lower the weight!

Inverted Row

Now, this exercise may look easy but, don’t be fooled. Simple but highly effective, inverted rows work the back, bi’s and traps and they help improve your grip strength too, a winner for those who struggle with their grip on exercises such as deadlifts. Another bonus of this underrated move? Not only does it require little preparation but it’s super versatile too – go for a wider grip to target your upper back muscles, such as traps and delts, and a narrow grip to target the lower back.

Nathan aced 10 reps of this move – how many you going for?

Barbell Reverse Lunges

Let’s face it, regular lunges aren’t a walk in the park, but these barbell reverse lunges will really test your hammies and glutes. Barbell reverse lunges are also a great move to incorporate into your regime if you’re aiming to grow and shape your quads. They can also help improve movement imbalances in areas such as the hips, ideal for those that struggle with their mobility.

Give 8-10 reps per leg a go and you’re guaranteed to feel the burn!

Want more workout inspo? Nathan’s Instagram is the place to go or head over to our blog for more fitness and nutrition content!