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!

Cx

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Useful Links

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/WomhbEXCYfQ
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: [email protected]

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.