45 minute intermediate bicep workout with a barbell

Here's everything you need to try our 45 minute intermediate bicep 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 Narrow Grip Curls
  • Barbell Curl
  • Front Rack Reverse Lunge
  • Circuit 2
  • Bent Over Row
  • Deadlift
  • Barbell Straight Leg Deadlift

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 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.

Front Rack Reverse Lunge

Complete 10 meters

The front rack reverse lunge or barbell front rack reverse lunge is a challenging unilateral squat movement.

Benefits of Front Rack Reverse Lunge

The primary benefit of the front rack reverse lunge is its ability to build strength in the legs. Secondarily it can improve stability, balance and core strength.

How To Do Front Rack Reverse Lunge

  1. Start in a front rack position, with the barbell just above the clavicle.
  2. Lunge backwards and gently touch the knee to the floor whilst keeping the spine neutral.
  3. Step back to the starting position to finish the repetition.

Coaching Tips For Front Rack Reverse Lunge

Follow these cues to perform Front Rack Reverse Lunge correctly:

  • Keep the torso angle as verticle as possible
  • Gently touch the knee to the floor
  • Use the front leg to lift the weight.

Circuit 2

Complete this round 3 times.

Bent Over Row

Complete 7 repetitions

Coaching Tips For Bent Over Row

Follow these cues to perform Bent Over Row correctly:

  • Do not use any momentum
  • Touch the belly button with the bar
  • Keep chest as horizontal as possible
  • Do not flare out elbows.

Deadlift

Complete 5 repetitions

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.

Barbell Straight Leg Deadlift

Complete 7 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.

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This workout was made by Sean Klein

Sean Klein

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