45 minute intermediate arm workout with a barbell

Here's everything you need to try our 45 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Barbell Curl
  • Circuit 2
  • Barbell Skull Crushers
  • Circuit 3
  • Barbell Narrow Grip Curls
  • Diamond Press Ups
  • Standing Twist

Circuit 1

Complete this round 3 times.

Barbell Curl

Complete 8 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.

Circuit 2

Complete this round 3 times.

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.

Circuit 3

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.

Diamond Press Ups

Complete 12 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.

Standing Twist

Complete 18 repetitions

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

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This workout was made by Sean Klein

Sean Klein

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