30 minute intermediate arm workout with a barbell

Here's everything you need to try our 30 minute intermediate arm 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Barbell Curl
  • Barbell Skull Crushers
  • Barbell Narrow Grip Curls
  • Circuit 2
  • Diamond Press Ups
  • Deadlift

Circuit 1

Complete this round 3 times.

Barbell Curl

Complete 8 repetitions

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Isolation
Upper Body
Biceps

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 Skull Crushers

Complete 8 repetitions

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Isolation
Upper Body
Triceps

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 Narrow Grip Curls

Complete 8 repetitions

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Isolation
Upper Body
Biceps

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.

Circuit 2

Complete this round 3 times.

Diamond Press Ups

Complete 12 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Deadlift

Complete 5 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Deadlift

Follow these cues to perform Deadlift correctly:

  • Keep your back neutral, reach full extension of the hips and knees and control the weight to the floor
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

Signature

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