45 minute intermediate upper body workout with a barbell

Here's everything you need to try our 45 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Hollow Body with Plate Pulses
  • Barbell Narrow Grip Curls
  • Strict Press
  • Circuit 2
  • Supinated Barbell Bent Over Row
  • Side Raise
  • Barbell Floor Seated Press

Circuit 1

Complete this round 3 times.

Hollow Body with Plate Pulses

Complete 10 repetitions

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.

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.

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.

Circuit 2

Complete this round 3 times.

Supinated Barbell Bent Over Row

Complete 5 repetitions

Coaching Tips For Supinated Barbell Bent Over Row

Follow these cues to perform Supinated Barbell Bent Over Row correctly:

  • Pull with barbell slowly with control, not using any momentum
  • Pull the barbell to the belly bottom, not flaring out the elbows.

Side Raise

Complete 10 repetitions

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 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.

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This workout was made by Sean Klein

Sean Klein

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