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IRON Series 30 Min Complete Upper Body Workout - 17 - Caroline Girvan

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Rating: 4.0; Vote: 1

A complete upper body muscle building workout in 30 minutes! And this is far from rising through the reps- the slower the better. Rep ranges will be anywhere between 8-15 approximately per set depending on the weight you are using and also how you like to train. Shoulders, back and chest are the muscle groups under load with the triceps also challenged throughout today! The dumbbells I am using for your reference are 2 x 20kg, 2 x 10kg and 2 x 4kg. Aside from dumbbells you will need your mat and for dips either a chair or dip bars! Alternatively for the dips, you can change it up! Here are some alternatives for the dips if you prefer a different way of hitting those triceps! TRICEP PUSH UPS TRICEP PRESS SKULLCRUSHERS Absolutely change as you prefer! Simply select an exercise and perform that as YOUR staple every time you see me doing the my staple of dips on the bars! The timer will be on primarily for 60 seconds, with always 30 seconds rest inbetween each set! However the staple will be performed for only 30 seconds each time it pops up! 20kg CHEST PRESS CHEST PRESS STAPLE: DIPS (CHAIR OR BARS) 20kg PULLOVERS PULLOVERS STAPLE: DIPS (CHAIR OR BARS) 1 x 20kg DIAMOND PRESS DIAMOND PRESS STAPLE: DIPS (CHAIR OR BARS) 20kg LANDMINE ROW (BRIEF PAUSE AT TOP) LANDMINE ROW (BRIEF PAUSE AT TOP) STAPLE: DIPS (CHAIR OR BARS) 10kg ARNOLD PRESS ARNOLD PRESS STAPLE: DIPS (CHAIR OR BARS) 4kg LATERAL TO FRONTAL ARCS LATERAL TO FRONTAL ARCS STAPLE: DIPS (CHAIR OR BARS) 4kg PARTIAL REAR DELT FLYES PARTIAL REAR DELT FLYES STAPLE: DIPS (CHAIR OR BARS) FINISHER! 1 minute AROUND THE WORLD! This finisher is SLOW- but will become increasingly challenging to control particularly the eccentric phase, the lowering. Please take your time, especially if new to this movement. NO JERKING or SHARP movement and the smoother the better. Enjoy the feeling of your strength doing the work here- it-s going to be demanding!
Date: 2022-05-17

← IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion - 16 - Caroline Girvan

IRON Series 30 Min Dumbbell Glute Workout - Supersets - 18 - Caroline Girvan →

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Comments and reviews: 10

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120522-omgggg I'm so sweaty rn! When I try to used 5kg to do the workout that Caroline used 4kg for it, I thought I can lift it up, then I only can lift up a little apart from my body and I tryyyyyy again then still struggle to lift it up- Suddenly Caroline words comes to my mind ''make sure you are lift it up''- Then I changed to 2. 5kg, finally I can lift up as Caroline did- So proud of myself that making this! I did 3set for dips, 2set triceps push up (I feel I get stronger in dips and push up) and one triceps press (I used 5kg for each to do this and really can feel the burn! I see my hands is shaking when doing this hahahaha
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sport
This session was brilliantly designed. I love staples incorporated into the workouts. The best part of this training (in my opinion) was the LATERAL TO FRONTAL ARCS. Wow, I love this combo and looking forward to more.
As always, lots of positive vibes, and wishing you all a great week.
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Aline
Just finished this workout. Loved it. What to do after Day 19? I have done all of Carolyn's series including Beastmode. Where do I go from here. Start all over again. Actually have done all the series twice in the past year and a half. Any ideas?
Thanks everyone!
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Gwen
A super solid upper body workout! Normally I really hate dips, but the 30 seconds was perfect -- enough to work the muscles without hurting my wrists. And those partial rear delts are definitely one of my fave exercises to burn those shoulders. Really flew by!
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Binary
i'm a newbie and i can barely chest press 4. 5kgx2, i'm still too afraid to increase the weight because even this still feels hard, afraid i'd lose grip and drop the weight on my face- you have such insane strength caroline, i aspire to be that strong
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Mysti
Loved this! I am just getting back to the series after two weeks off because I hurt my back. This is the best part of my day! Being unable to workout with you was torture! Thank you, CG!
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sabine
J-ai les bras en bouillie- I've got my arms all mushy chewy it means, but what a sweaty and tired one. Thanks to Caroline for the great and clever workout so well structured.
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sport
Honestly one of my favourite workouts EVER - I'll be repeating this one weekly, keeping note of my weights and reps. Looking forward to seeing my progression -
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Moon
i know caroline has a set schedule, but im definitely going to come back to this video. SUCH a good workout. it wasn-t easy, but it was manageable. i loved it
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Shari
Caroline, I love, love, love your upper body workouts. I have gained so much tone and strength because of you. Thank you so much! You are adorable.
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