30 minute intermediate upper body workout with a barbell

Here's everything you need to try our 30 minute intermediate 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
09/02/24
In This Workout
  • Circuit 1
  • Barbell Narrow Grip Curls
  • Barbell Skull Crushers
  • Barbell Floor Seated Press
  • Circuit 2
  • Strict Press
  • Barbell Curl to Press

Circuit 1

Complete this round 3 times.

Barbell Narrow Grip Curls

Complete 8 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.

Barbell Skull Crushers

Complete 8 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 Floor Seated Press

Complete 6 repetitions

The barbell seated press is an excellent but very advanced vertical press variaition.

Benefits of Barbell Floor Seated Press

The main benefit of the barbell seated press is its ability to build strength in the vertical press / shoulders whilst putting a lot of emphasis on the core musculature.

How To Do Barbell Floor Seated Press

  1. With the barbell in a from rack position, ready to be pressed overhead, the feet spread apart for added stability and a tight, engaged core.
  2. Press the barbell over head locking the elbows at the top of the repetition.
  3. Return to the starting position, keeping a tight core.

Coaching Tips For Barbell Floor Seated Press

Follow these cues to perform Barbell Floor Seated Press correctly:

  • Legs straight, with a straight back
  • Keep rib cage tucked, lock elbows at the top of repetition
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

Strict Press

Complete 5 repetitions

Coaching Tips For Strict Press

Follow these cues to perform Strict Press correctly:

  • Keep the barbell close to your midline
  • Do not use any momentum from the lower body
  • Tuck the chin so you don't hit your jaw
  • Finish with the biceps next to the ears.

Barbell Curl to Press

Complete 8 repetitions

Coaching Tips For Barbell Curl to Press

Follow these cues to perform Barbell Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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