zakruti.com » Sport, fitness, workout » Caroline Girvan

IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps - 5 - Caroline Girvan

video description

Rating: 4.0; Vote: 1

Rows, presses and push ups- all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab & core segment to make this a challenging yet very enjoyable muscle building session! Try to think about each exercise as time to practice! Lifting with intent, the very best you can, will help ensure to maximise those gains! 2 sets per exercise for biceps then onto those triceps! We will be switching between the biceps and triceps for a majority of this workout as these muscles can tire quickly and we want to maximise the quality of each rep! Please ensure you warm up your entire body prior to beginning, including the shoulders! The dumbbells I am using for your reference are 2 x 12. 5 kg for the triceps and 2 x 8 kg (mainly for the bicep curls. The timer will be on for 60 seconds per exercise with 30 seconds rest in between! 8KG PALMS UP CURL PALMS UP CURL 12. 5KG DIAMOND PRESS DIAMOND PRESS DIPS (chair or bars) DIPS 8KG WIDE CURLS WIDE CURLS 12. 5KG TRICEP PRESS TRICEP PRESS 12. 5KG SKULLCRUSHERS (X1 or 2 dumbbells) SKULLCRUSHERS (X1 or 2 dumbbells) 8KG HAMMER CURLS HAMMER CURLS ABS (60/30/60/30-) STRAIGHT LEG REVERSE CRUNCH BENT LEG REVERSE CRUNCH LARGE ARC CRUNCH CRUNCH SMALL TUCK TO TOE TAP SMALL TUCK ALTERNATING TOE REACH HEEL REACHES ALTERNATING LEG LOWER LEG LOWERS PLANK SAW FINISHER! 60/60 TRICEP PUSH UPS 8KG ALTERNATING ROTATIONAL CURL! This was in place of a weekly HIIT workout that I share however I will be still completing a HIIT or moderate intensity cardio workout at least once per week. There are many benefits to elevating the heart rate such as in a HIIT workout however performing such a workout only once a week allows me to mentally give it 100%, but also it does cause stress on body therefore I personally prefer once per week typically. This week I completed the 500 rep cardio challenge that I will -suggest- as an add on. This is exactly that- a suggestion. As with most of the add-ons I share post workout uploaded, I complete these when I feel like a burn out, or some bodyweight practise post a dumbbell workout. However I don-t always complete the suggested add ons either due to time restraints or energy levels but still are selected as an add-on relative to the initial workout!
Date: 2022-05-17

← IRON Series 30 Min Full Body Workout - Dumbbell Circuits - 4 - Caroline Girvan

IRON Series 30 Min Quad Workout - Dumbbell Leg Day - 6 - Caroline Girvan →

Related videos

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

Why Men Over 40 Are Obsessed with The 2-Set Method

• Muscle Monsters

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

It's Weird, But It Re-Builds Your Tendons In 30 Days

• Jeremy Ethier

Comments and reviews: 8

Annelee
yeah, a real burner! I have been working out with Caroline for a few months now, and last week one of my friends mentioned how defined my arms looked! :D I dont train because of esthetics, but I do love the pleasing visual benefits as well!
reply

nick
What advice do you have for full sit-ups? I can-t do them without my feet being anchored down and using lil momentum to get myself up to meet the knees, trying to get good at them for a fitness test, thanks -
reply

Eleanor
Absolutely loved this workout! I love how I am always feeling so encouraged and inspired to lift heavier weights with Caroline-s workouts-thank you for another brilliant workout! --
reply

Robin
I have desperately been needing these shorter but just as hardworking workouts! Don't get me wrong I LOVE long workouts but lately it's so much harder to fit in long ones! THANK YOU!
reply

Pri--o
Im so happy you put an abs and core exercise in this series! i also loves how you split it between arms and abs so your not dying in a plank the whole time
reply

Kathie
I started doing your routines a year ago and it's the best thing I've ever done in my life, it was a blessing to find your videos. Thank you so much
reply

ira
I'm so so grateful for this series -
Never felt happier during and after a workout! Thank you so so much
reply

vylia
What an enjoyable and solid session! Loved it! My arms feel incredibly hot right now! Thanks, Caroline!
reply

Add a review, comment