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FUEL Series 30 Min ANTAGONIST UPPER BODY Workout Day 12

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Rating: 4.0; Vote: 1

FUEL Series 30 Min ANTAGONIST UPPER BODY Workout Day 12 Ready to push and pull through the next 30 minutes with some staple compound lifts combined with tempo work, isometrics and bodyweight exercises! The finisher will be surprisingly tough as we will have depleted our muscles! It s a fun one though! The timer will be on for 45 seconds per exercise within each superset. We have 30 seconds of rest in between every completed superset! The dumbbells I am using for your reference are 2 x 15kg, 2 x 8kg and 2 x 4kg each. The specific supersets for these weights are detailed below to help you decide your weight if you sometimes use my weights to gauge! PLEASE NOTE: I would likely have gone for 2 x 17. 5kg as opposed to 2 x 15kg, but I went with the lower weight because I am doing bodyweight dips on the bars later in the workout. I sometimes do dips on the chair, and I would go slightly heavier during the initial compound movements. Every time the staple of slow lateral raises and slightly faster-paced raises appear, I will be using the 2 x 4kg dumbbells! 2 x 15kg DEADSTOP CHEST PRESS BENT OVER ROW CHEST PRESS SUPINE ROW STAPLE 2 x 4kg SLOW LATERAL RAISES FASTER REPS! DIAMOND PRESS x2 DUMBBELLS PAUSED PULLOVERS DIAMOND PRESS x1 DUMBBELL PULLOVERS STAPLE 2 x 4kg SLOW LATERAL RAISES FASTER REPS! SLOW PUSH UPS PAUSED RENEGADE ROWS PUSH UPS RENEGADE ROWS STAPLE 2 x 4kg SLOW LATERAL RAISES FASTER REPS! 2 x 8kg SLOW DIPS PALMS UP CURL DIPS HAMMER CURL STAPLE 2 x 4kg SLOW LATERAL RAISES FASTER REPS! 2 x 4kg LAT SWEEP HOLD (lower every 15 sec) HIGH FRONTAL RAISE (SLOW) LAT SWEEP FRONTAL RAISE TO SHOULDER HEIGHT STAPLE 2 x 4kg SLOW LATERAL RAISES FASTER REPS! FINISHER! 45/45/30/30 REVERSE SNOW ANGEL DEADSTOP PUSH UP REVERSE SNOW ANGEL DEADSTOP PUSH UP I can t wait to hear how you smash through this session! My upper body was challenged in many ways, and I felt incredible after!
Date: 2022-06-14

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Comments and reviews: 10

Matthew
What a fantastic upper body workout! Such a brilliant range of exercises. heavy and light weights plus bodyweight moves, and all focussed on training antagonistic pairs of muscles! Just such superb planning once again! This is going to be so interesting to do. but hard too. when Caroline says that the finisher will be demanding then we know what to expect! Have a great workout everyone! Matthew
PS. all finished! What a great session! I used 12. 5, 8 and 6 kg and the staple was certainly getting hard by the end! I loved the finisher and the add on! Thank you so much, Caroline!
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Jule
I did it and I'm so freaking proud of myself how far I've come with the FUEL workouts and Beginner EPIC and the EPIC 1 workouts which I did before. I went from skinny to an healthy body. From underweight (47kg) to fabulous 62kg. I've grown physically, mentally and have a much better relationship to food now too.
Thanks Caroline. You're a huge motivation. My husband started as well last week. Let's see how he will grow.
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farzane
I felt incredible the same. I realized during deadstop push ups that how I am more stronger on my shoulder and triceps back to last month. Now I am able to raise whole my body in steady line using only my arms! one of my favorite, today's workout was a real fun. Thank you my dear only forever coach.
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Peach
I always love upper body. Can t believe I can now do push ups and incline push-ups without cheating. CG s workout really works with discipline and consistency. I have never seen muscles in my arms until Caroline! Thank you Caroline. I wouldn t know how I can keep up without you!
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Yasmine
Happy Tuesday Everyone This is a fantastic upper body workout packed with all of our favourite exercises I was wondering where are all the push-ups and then I found them in the add-on. Cannot wait to smash this! Enjoy your workout everyone
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Dashna
Loved this mornings workout. The whole upper body felt worked and I really enjoyed all the exercises coupled together. Had to reduce to 2kg for the late holds and even then I felt a tremor. Muscles were working thanks caroline as always
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Danielle
SO. I was thinking ohhhh Upper Body: I get a rest! Ummmmm: NOPE. NO. NON. This was CRAZY! That sweeper move for the LATS: OMG! It was like: wow! Thanks, Caroline, for making my arms feel like noodles!
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Connie
Struggling on day 1, I am still kicking though I m a CG cardio-phobia! The FUEL series maybe IT that I conquer my fear! Upper body is always my strong suit! Can t wait to smash this tomorrow!
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Catherine
Upper body will defo be feeling it later! Those Staples were getting harder and harder and harder lol. It's all done now and I'm feeling great! Have a great day everyone see you tomorrow
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Christine
loved it! Time flew by! In the end I did partial laterals instead of faster laterals. I did a few dips on the bar and the rest of the time on a bench. I really need a shower now; )
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