One set of a compound exercise, or isolation towards the end…followed by 3 mini-sets of a complementary exercise to really turn up the intensity! The need for focus, moving with intention and control heightens as we progress!

A flow hitting the back, biceps and shoulders pop up throughout the workout too which I know you will enjoy!

The timer will be varied during it comprising of longer sets and cluster sets! There will be the main exercise with a duration of 60 seconds followed by 20 seconds of rest before moving into a ‘complimentary’ movement in cluster format with the timer being 20 seconds of work with 20 seconds rest in between and performing this cluster set 3 times in total!

There is a staple within today’s session and it will appear 3 times throughout the session. It will be 60 seconds in duration each time it appears! It is a flow sequence and for this, I will be using my ‘medium’ weights today which are 2 x 8kg for your reference!

60
SUPINE ROW
20 x 3
BENT OVER ROW

60
CHEST PRESS
20 x 3
DIAMOND PRESS

STAPLE
60
SUPINE ROW
PALMS UP CURL
ARNOLD PRESS

60
SHOULDER PRESS
20 x 3
ALTERNATING PRESS

60
‘SLOW’ DIPS (on chair or bars)
3 x 20
MODERATE PACED!

STAPLE
60
SUPINE ROW
PALMS UP CURL
ARNOLD PRESS

60
ALTERNATING BICEP CURLS
3 x 20
HAMMER CURLS

60
REAR DELT FLY
3 x 20
PARTIALS!

STAPLE
60
SUPINE ROW
PALMS UP CURL
ARNOLD PRESS

60
ARC RAISE
3 x 20
HAMMER FRONTAL RAISE

60
LATERAL RAISES
3 x 20
PARTIALS!

FINISHER!

30/30/30/60
X1 DUMBBELL

HAMMER CURLS
HAMMER RAISE
HAMMER PRESS
COMBO!

I loved the staple in this session! The combination of the smooth transitions, aiming for that precise movement and controlling that curl on the negative is exactly why I love a flow!

I am sure you will agree with me that the first 20 seconds of the cluster sets feel so much easier than the last…the intensity definitely grows!

There isn’t a muscle not challenged today…and I hope you feel very proud after this session!

Cx

……………………………………………………………

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/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/KzZILhT_YvY
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.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

……………………………………………………………

Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.