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!

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/tWjBnQX3if0
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
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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.