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FUEL Series 30 Min UPPER BODY COMPLEX Workout Day 7

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Rating: 4.5; Vote: 2

Upper body day is here and what an experience this session will be! Every muscle in the upper body will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upper body so a balanced session overall! The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex! There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps! Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping! You may notice these are lighter weights compared to if I was completing IRON Series workout and infact it is half of what I sometime use in chest press but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for me within the first minute! The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance. The dumbbells I am using for your reference are 2 x 10kg and 2 x 4kg. Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! I am performing dips on the chair today but absolutely bring those dip bars out if you have them! 10kg SHOULDER PRESS x10 PIKE PUSH UPS x10 ARNOLD PRESS x10 UPRIGHT ROW x10 DIPS x10 DECLINE PUSH UPS x10 DIVER PUSH UPS x10 TRICEP PUSH UPS x10 SPRAWL x10 PUSH UPS x10 2 x 10kg TRICEP PRESS x10 CHEST PRESS x10 2 x 10kg FLYES x10 DIAMOND PRESS x10 1 x 10kg SKULLCRUSHERS x10 SHOULDER CRUSHER x10 CHEST TO FLOOR SPRAWL x 10 COBRA TRICEP PUSH UPS x10 2x 4kg HAMMER PRESS x15 TRICEP KICKBACK x15 2x 4kg REAR DELT FLY x10 LATERAL RAISE x10 2 x 4kg AROUND THE WORLD x5 CROSS BODY FRONTAL RAISE x20 FINISHER! 20/20/20/20
Date: 2022-06-07

← FUEL Series 30 Min QUAD FOCUSED Leg Workout Day 6

FUEL Series 30 Min POSTERIOR CHAIN Circuits Workout Day #8 →

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Comments and reviews: 10

Nina
Looks good. I'm not really a fan of complexes but I think I'll like this one. only thing I refuse to do is the tricep kickback! Don't mind me, it's just a life long thing about it just not being that particularly useful, especially not being able to extend the triceps and a very minute movement at the elbow joint (I seriously thought this exercise went out of fashion with the ruffle skirt ) - I'll do an overhead extension instead: ) I love your workouts though Caroline and it's great how we can make modifications as we see fit!
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priyadarshini
I loved lower body circuit workout yesterday. Looking forward to do this upper body complexes! Looking at the combination of exercises this is definitely going to be a super killer, challenging and intense session! Caroline always brilliantly plans each workout! I admire her so much. Thank you so much Caroline for everything that you do for us! Everything I have achieved in terms of fitness is all because of you! You are the best trainer in this world. Lots of love Have a wonderful day Caroline and everyone!
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Kareem
Hey everyone today's arms and chest workout was really really kick ass ryt I thoroughly enjoyed doing this especially chest to floor sprawl by that time my arms were totally dead caroline was ryt first few reps will be fine but when you will go for round 2 that time it's difficult and she was ryt. but I enjoyed this full session very much. looking forward to tomorrow's session now. have a great day everyone.
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Nathalie
Girl, been following you since 2019 and I don't always comment mainly because of some of the followers acting like this is a competition. I wish we would all take the lessons you impart in such a humble and respectful manner and practice them. You make us all want to work harder even with the gentle reminders to go at your own pace.
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Carmen
This is a killer workout! My shoulders are burning like hell. wow, Caroline, you are amazing! I had to use different weights for this one: 7. 5kg, 5kg and 3kg, and even 3 kg was too much as some point! Wow. I feel so proud to have been able to do this one! Thank you, Caroline! Have a wonderful day and workout, everyone!
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Catherine
That has to be one of the more harder upper body workouts we have done in a while! Yep you definitely need to use a slightly less heavier weight than what you're used to lifting. Heart rate up and arms like jelly loved this session! Have a lovely day everyone see you all tomorrow
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Yiying
I never purposely trained my upper body until I met Caroline. And I m actually enjoying it now! I m not worried that my arms are going to be too thick or bulky anymore! I m getting stronger! Not quite yet fitter but I m getting there Looking forward to doing this one. Let s go!
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Amber
You vs you, as a beginner it's really very difficult for me to do lots of push ups but I tried as best as I could do with modifications really enjoyed the workout oh man! but I can't able to do add on today triceps already on thanks Caroline Girvan for the lovely Fuel series.
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Agnes
I love this upper-body Complex session! Shoulders on fire but proud to hold the whole session thanks to you Caroline! The progression has been there since I started with you about a year ago! Thank you from the bottom of my heart and happy day to you and the whole TEAM!
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Sharon
This is one of the hardest upper body sessions we have done! Make no mistake those lighter dumbbells felt very heavy today and the bodyweight moves were a great challenge! FUEL is fun and fire Thank you Caroline! Have a lovely day everyone.
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