45 minute advanced tricep workout with a barbell

Here's everything you need to try our 45 minute advanced tricep 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Barbell Skull Crushers
  • Diamond Press Ups
  • Barbell Straight Leg Deadlift
  • Circuit 2
  • B-Stance Squat
  • Strict Press
  • Barbell Walking Lunge

Circuit 1

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.

Diamond Press Ups

Complete 15 repetitions

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.

Barbell Straight Leg Deadlift

Complete 8 repetitions

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.

Circuit 2

Complete this round 3 times.

B-Stance Squat

Complete 6 repetitions

The B-Stance Squat is one of the best unilateral variations in the squat movement pattern. Typically for advanced individuals who have a good grasp of much less complex unilateral squat variations.

Benefits of B-Stance Squat

The main benefit of the b-stance squat is building strength and gaining muscle in the squat movement pattern. While secondarily improving hip and knee stability as a great deal of stability is required to perform this movement correctly. If done for a long period of time it can be done with heavy loads and is one of the best ways to heavily load the unilateral squat position.

How To Do B-Stance Squat

  1. Start with the barbell on your back and your hands evenly gripping the barbell.
  2. Foot position is essential to get this movement correct, take a long look at the video and assess the foot positioning its diagonally positioned to the other foot.
  3. The knee faces outwards and as much weight as possible is put into the foot plated on the floor.
  4. Move slowly with control through the squat movement , keeping the torso as upright as possible.
  5. Each repetition ensure as much weight as possible is being put through the foot planted on the floor.

Coaching Tips For B-Stance Squat

Follow these cues to perform B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Strict Press

Complete 8 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 Walking Lunge

Complete 15 meters

Coaching Tips For Barbell Walking Lunge

Follow these cues to perform Barbell Walking Lunge correctly:

  • Gently touch the knee to the floor
  • Use the front leg to lift the weight
  • Move fluidly with control.

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This workout was made by Sean Klein

Sean Klein

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