Supersets… and a staple! You are guaranteed a solid, all round delt workout within 30 minutes with the focus on slow and controlled movements… no rushing the movements and no jarring of lifts!

All you will need for this workout are your dumbbells!

The dumbbells I am using for your reference are 2 x 10kg for the staple and everything else will be 2 x 4kg!

I will be sitting during the Arnold Presses only however you can absolutely stand!

The timer will be on for a majority of the movements 45 seconds of work, followed immediately with another movement 45 seconds of work… so supersets!

We will simply perform each superset for 2 sets in total before 30 seconds rest before moving to the staple which is Arnold Press.

STAPLE 60 seconds
ARNOLD PRESS

4kg
REAR DELT FLYES
HAMMER RAISE

REAR DELT FLYES
HAMMER RAISE

STAPLE 60 seconds
ARNOLD PRESS

90° BEND AT ELBOW LATERAL RAISE
ALTERNATING!

90° BEND AT ELBOW LATERAL RAISE
ALTERNATING!

STAPLE 60 seconds
ARNOLD PRESS

REAR DELT ROW
UPRIGHT ROW

REAR DELT ROW
UPRIGHT ROW

STAPLE 60 seconds
ARNOLD PRESS

ARC FRONTAL RAISE
ALTERNATING!

STAPLE 60 seconds
ARNOLD PRESS

LATERAL RAISES
PARTIAL LATERAL RAISES!

STAPLE 60 seconds
ARNOLD PRESS

FINISHER!

30/30/30

‘PARTIAL’ REAR DELT FLYS
PARTIAL LATERAL RAISES
PARTIAL SHOULDER PRESS!

I always look forward to a shoulder session, however when I am in the workout, I always think I’d prefer leg day!

I absolutely love using lighter weights towards the end and aiming for that drawn out eccentric pause of movements as best I can!

This finisher completely finished my shoulders and what a session!!

Have a great workout everyone!

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/Cvchap5oZSE
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.