30 minute advanced upper body workout with a barbell

Here's everything you need to try our 30 minute advanced upper body workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Side Raise
  • Circuit 2
  • Barbell Skull Crushers
  • Barbell Curl
  • Barbell Narrow Grip Curls

Circuit 1

Complete this round 3 times.

Side Raise

Complete 12 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Circuit 2

Complete this round 3 times.

Barbell Skull Crushers

Complete 14 repetitions

Coaching Tips For Barbell Skull Crushers

Follow these cues to perform Barbell Skull Crushers correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

Barbell Curl

Complete 12 repetitions

Coaching Tips For Barbell Curl

Follow these cues to perform Barbell Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Do not rest the elbows on the body
  • Allow the bar to travel away from the body.

Barbell Narrow Grip Curls

Complete 12 repetitions

Coaching Tips For Barbell Narrow Grip Curls

Follow these cues to perform Barbell Narrow Grip Curls correctly:

  • Isolate the biceps
  • Do not use any momentum.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.