Golden Eagle Workout

I chose the name Golden Eagle for this workout as the Golden Eagle is a swift-flying, majestic bird, and so is this workout. You’ll need a barbell and one kettlebell for this workout.


The workout targets:

  • biceps (several angles)
  • quadriceps
  • gluteus
  • deltoids
  • abdominals



  • latissimus dorsi to pull the shoulder down into it’s socket
  • triceps to lockout the elbow
  • teres minor, to help hold the humeral head in the glenoid cavity of the scapula
  • trapezius (inferior region), to depress the scapulae
  • rhomboids, to push the chest out


The exercises are:

  • 3 wide grip barbell bicep curls
  • 3 neutral grip barbell bicep curls
  • 3 close grip barbell bicep curls
  • 5 sets of kettlebell combo on the left
    • dead swing clean
    • strict press
    • overhead squat
    • overhead reverse lunge
  • 5 sets of kettlebell combo on the right
    • dead swing clean
    • strict press
    • overhead squat
    • overhead reverse lunge

Repeat for 8 rounds or adjust accordingly.


For the warm-up and as part of the workout we did:

  • 100 jumping jacks
  • 30 surrenders
  • 50 chest push-ups


Benefits of the workout:

  • working a muscle group normally not targeted much in kb training, the biceps
  • flexibility
  • mobility
  • range of motion
  • stability
  • shoulder strength
  • quad strength


This is not a fast workout, it is to be performed with control and slowly to take advantage of what this workout can offer you.


Barbell bicep curls


Kettlebell combo



Full video of the workout can be unlocked below.


Keep track of your results and post them below.

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