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IRON Series 30 Min Upper Body Workout - Antagonist Sets - 27 - Caroline Girvan

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Rating: 4.5; Vote: 2

Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it-s going to challenge your entire body in ways of tension but also stability and control. Following day 26 leg day, for me this was the most demanding of the upper body days within Iron! Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration. The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration! The dumbbells I am using for your reference are: 2 x 20kg RENEGADE ROWS 1 x PULLOVERS 1 x DIAMOND PRESS FINISHER - LANDMINE ROW 1 x 10kg SINGLE ARM HAMMER PRESS SINGLE ARM SHOULDER PRESS 2 x 4kg SINGLE ARM REAR DELT FLYES LATERAL RAISES FRONTAL RAISES Workout: 2 x 20kg ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS 1 x 20kg PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS 1 x 10kg SINGLE ARM HAMMER PRESS SWITCH SIDE! SINGLE ARM SHOULDER PRESS SWITCH SIDE! 2 x 4kg SINGLE ARM REAR DELT FLY SWITCH SIDE! SINGLE ARM REAR DELT FLY SWITCH SIDE! LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) FINISHER! 30/30 LANDMINE ROW PUSH UP BURN OUT! Those last push ups. give it your best shot! Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!
Date: 2022-05-17

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

IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes - 28 - Caroline Girvan →

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Comments and reviews: 10

Naomi
I never thought I could get more toned by staying home. I am so grateful for you Caroline! You have made me sore after every workout and I love that I'm at home with my little ones and still feeling the burn. The change I see is crazy! I see more definition and I'm just so excited and prepared to do another one of your series. Thank you so much! We stay at home moms need this! -
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Esther
I enjoyed every upper body workout in Iron series- like you can read my mind and know my priority - - I can feel the muscles around my shoulders blades and rear delt stretching and contracting. and how the control improved with muscles straightened. it felt amazing being able to complete the bottom pause push-ups after renegade. thank you
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Jo
Oh wow! This certainly was a tough work out! Used 18kg, 10kg and 4kg. Had to take a few breaks with the 18kg but still worked to fatigue. A bit of a shoulder burner again today too! Was already dying at 20% with this one but thoroughly loved it - love pushing through that 60 secs and utilising it.
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Laura
I've loved this series, I hope you do Iron Series 2. I've managed to move up in weights, and I'm pretty proud of the fact that I've been able to do every one of these days - not gonna lie, sometimes I need to modify the exercises a bit, but then I'm 58, so I blame the calendar: )
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Elizabeth
Caroline, I keep saying the same thing over and over. This Iron Series is showing me how much stronger I'm getting. It's amazing. I -should- be used to it by now. I've been working out with you the whole time. However, I'm still amazed. Thank you so much! -
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Rita
Oh my, this was really hard - silly me should know by now that all Caroline's workouts are just that. Very much relieved when it came to using the 4 kgs! Awesome upper body and can't wait to do the entire series again. Thank you Caroline!
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Rebecca
That was super intense! Renegade rows are always difficult for me, so I really got to slow them down to practice each rep. The stretch felt so good at the end of this. Thanks so much! Feeling strong!
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Ileana
I have to thank you Caroline for the result that I have obtained so far. Since I started following you, I have lost 15 kg and my muscles are getting toned. I have no words to thank you.
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R.
Really enjoy this series! It's challenging and fits into my schedule! I am really feeling this workout today but I am seeing a difference with each passing workout. :)
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Kim
This was a super hard workout today! I moved up to 30kg and try to keep pushing. Thank you Caroline for this incredible workout. I am so motivated by you.
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