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IRON Series 30 Min Superset Dumbbell Shoulder Workout - 25 - Caroline Girvan

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Rating: 4.0; Vote: 1

Supersets- and a staple! You are guaranteed a solid, all round delt workout within 30 minutes with the focus on slow and controlled movements- no rushing the movements and no jarring of lifts! All you will need for this workout are your dumbbells! The dumbbells I am using for your reference are 2 x 10kg for the staple and everything else will be 2 x 4kg! I will be sitting during the Arnold Presses only however you can absolutely stand! The timer will be on for a majority of the movements 45 seconds of work, followed immediately with another movement 45 seconds of work- so supersets! We will simply perform each superset for 2 sets in total before 30 seconds rest before moving to the staple which is Arnold Press. STAPLE 60 seconds ARNOLD PRESS 4kg REAR DELT FLYES HAMMER RAISE REAR DELT FLYES HAMMER RAISE STAPLE 60 seconds ARNOLD PRESS 90- BEND AT ELBOW LATERAL RAISE ALTERNATING! 90- BEND AT ELBOW LATERAL RAISE ALTERNATING! STAPLE 60 seconds ARNOLD PRESS REAR DELT ROW UPRIGHT ROW REAR DELT ROW UPRIGHT ROW STAPLE 60 seconds ARNOLD PRESS ARC FRONTAL RAISE ALTERNATING! STAPLE 60 seconds ARNOLD PRESS LATERAL RAISES PARTIAL LATERAL RAISES! STAPLE 60 seconds ARNOLD PRESS FINISHER! 30/30/30 -PARTIAL- REAR DELT FLYS PARTIAL LATERAL RAISES PARTIAL SHOULDER PRESS! I always look forward to a shoulder session, however when I am in the workout, I always think I-d prefer leg day! - I absolutely love using lighter weights towards the end and aiming for that drawn out eccentric pause of movements as best I can! This finisher completely finished my shoulders and what a session! Have a great workout everyone!
Date: 2022-05-17

← IRON Series 30 Min Full Body Circuits Workout - Dumbbells - 24 - Caroline Girvan

IRON Series 30 Min Leg Workout - Circuits & Step Ups - 26 - Caroline Girvan →

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Comments and reviews: 10

Esther
It is a fun program. I enjoyed the feeling of moving muscles around my shoulder blades and real delt area. some muscle groups burned so much more than others. so I know the weak part and The moves targeted these weak muscles right on. --. I had a little issue on right shoulder but with the proper use of muscles I managed to bypass the pain and finished the whole program. and oddly feel better. what a surprise-thank you, Caroline.
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Heather
I completed this after day 27. It was a complete upper body day for me. I used 15lb for the first two shoulder staple and then went up to 20 lbs for the last 4. The remainder of the workout I used 5 and 8lbs. It was a scorcher but it felt so good to say I accomplished 2 back to back upper body days!
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vgruber15
Good Morning, I just want to say thank you for all the hard work you do to get us going. I have been following you for a while but I have now really been doing your workouts faithfully. I have seen a change in my body and strength. Thank you again and keep it going girl. You truly inspire me.
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rose2dimples
Great workouts for the shoulders! I used 6kg for the Arnold and 3kg for everything else. I had to switch to 2 kg towards the end. My right shoulder is now playing up -. Love this series!
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Terri
Hurts soooo good! The timed sessions per excercise work much better for me than counting reps. It seems I can focus on the correct weight & form while getting a killer workout. Thanks Caroline!
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Agnes
Oh la la the shoulders are heating up and will be heating up again this weekend! Thank you Caroline for this awesome training! Have a nice weekend to you and family and the whole Team!
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Gwen
Absolutely LOVED that one! Can't believe the burn on that finisher -- partials are my absolute favorite to really fatigue those muscles! Definitely coming back to this one!
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Beate
Every week finding new favourites, this will be is one. Great work out, just loved it --loved when I see Caroline saying OK and I am thinking the same
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Caroline
This was excellent with 5kg and 3kg. I wonder how Caroline can lift 10kg for Arnold presses. She's the beast! Thanks from Mauritius. xCaroline
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gmlengle
Love these workouts CG! Very tough for a 67 yo girl but I-m doing it with challenging weights and I-m seeing a difference! Thanks so much!
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