Bodybuilder Erin Stern is helping individuals burn fat ahead of summer. In a recent YouTube video shared on May 28, 2025, she detailed how to execute two powerful barbell complex finishers for fat loss, endurance, and strength.
“We’re going to do two follow-along barbell complexes. If you’re not familiar with a barbell complex, this is three to six exercises that we’re going to string together in quick succession. The one caveat here is that once you touch the bar, your hands do not leave the bar throughout the entire complex. It can be a part of a metabolic conditioning circuit.”
Erin Stern has been a mainstay in the IFBB Pro League. She cemented herself as the best Figure competitor in the world twice — once in 2010 and then again in 2012. In addition to her time in Figure, Stern has found success in the Bikini category. In her downtime, she’s committed to helping her fanbase build the physiques they’ve always wanted.
Erin Stern’s Barbell Complex Fat Loss Finishers
Stern broke down both finishers below in her recent YouTube video and discussed what you can expect from the program:
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“You’re going to work quite a bit on endurance, strength, and mental grit, especially if you add them at the end of a workout like I did here. You want to quit right after the first exercise, and you just keep going, and that’s the secret.”
Barbell Complex 1: Total Body Power
- Hang Cleans
- Push Press
- Front Squats
- Romanian Deadlifts (RDLs)
- Barbell Rows
- Reverse Lunges (in rack position)
Each complex is made up of six different exercises. All movements require five repetitions each. During hang cleans, Stern said to ensure that you follow through with the elbows. Use the hips to power through the push presses.
“Five reps per exercise, and the first exercise is hang cleans. You’re going to use your hips to power this bar up to clavicle height. Don’t forget to follow through with the elbows. Next, we’re going to a push press. You’re going to use your hips to power this bar up, control that negative.”
To finish, perform five reps of squats while pushing through the feet, which should be placed at one to one and a half times shoulder width apart. For RDLs, hinge at the hips with soft knees and control the negative for the best results.
“Next, moving into front squats, don’t forget to keep your elbows up. Push through the heels and feet should be one to one and a half times shoulder width apart. Moving into RDLs, weight through the heels, hinging at the hips, soft knees, flat back. Rows, you can power this up, control the negative just a little bit if you’d like.”
Reverse lunges were the final exercise of this complex. During the exercise, she suggested keeping the elbows, chin, and chest up.
“Last exercise, let’s finish strong. We’ve got our reverse lunges. We’re doing five reps on each side for this particular exercise. Make sure you’re performing it exactly the same. Keep the elbows up, keep the chin up, keep the chest up.”
Barbell Complex 2: Strength and Burn
- Conventional Deadlifts
- Romanian Deadlifts (RDLs)
- Upright Rows
- Shoulder Press (from rack position)
- Front Squats
- Push-Ups – 10 reps
For conventional deadlifts, Stern suggested keeping the shins perpendicular to the floor with a flat back. Follow the same cues from the last complex for RDLs.
“Start off with the deadlift, so we got our shins perpendicular to the floor, back flat, and hips stay up. You are stabilizing with those arms. Five reps here as well, going straight into the RDL, just like we did before.”
She shared that it’s best to avoid too much momentum on upright rows before transitioning into shoulder presses. During these presses, aim to lean back a little as you press up.
“Upright rows next, going for five reps as well. Hold and make sure you don’t use too much momentum, really focus on using the shoulders. In rack position, we’re going straight into shoulder presses, lean back a little bit as you press up,” she explains.
Finishing off the complex, fire off squats and then 10 push-ups, all while continuing to hold the barbell.
“Going into front squats, keep those elbows up, make sure you’re breathing on the exertion point. Five reps here, put that bar down, don’t leave your hands off the bar, we’re going for our push-ups. Try to get 10 reps here if you can.”
Stern continues to provide followers with actionable fitness advice in her spare time. She believes these barbell complex finishers could fast-track lifters to endurance gains and fat loss over time.
RELATED: Bodybuilder Erin Stern Reveals Her Top 3 Exercises for Building an Impressive V-Taper
Watch the full video from the Erin Stern YouTube channel below:
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