30 minute intermediate tricep workout with a barbell at home

Here's everything you need to try our 30 minute intermediate tricep workout with a barbell at home. 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 Skull Crushers
  • Diamond Press Ups
  • Hollow Body with Plate Pulses
  • Circuit 2
  • Side Raise
  • Barbell Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

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.

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.

Hollow Body with Plate Pulses

Complete 10 repetitions

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Hollow Body with Plate Pulses

Follow these cues to perform Hollow Body with Plate Pulses correctly:

  • Keep the lower back on the floor
  • This should be slow and controlled.

Circuit 2

Complete this round 3 times.

Side Raise

Complete 10 repetitions

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Isolation
Upper Body
Deltoids

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.

Barbell Straight Leg Deadlift

Complete 7 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

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This workout was made by Sean Klein

Sean Klein

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