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21 Views· 16 June 2024

IRON Series 30 Min Upper Body Workout - Shoulders, Back, Chest | 2

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ChristenaK
Subscribers

Ready for some heavy lifting? Every part of your upper body will be under tension and load with a series of exercises to promote the growth of muscle.

This entire workout involves dumbbells… all you will need aside from dumbbells is a mat!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 2 x 17.5kg, 2 x 10kg and 2 x 4kg. Below are the specific weights I am using for each exercise!

17.5kg
CHEST PRESS
CHEST PRESS
CHEST PRESS

10kg
FLYES
FLYES
FLYES

17.5kg
RENEGADE ROW
RENEGADE ROW
RENEGADE ROW

17.5kg
PULLOVER
PULLOVER
PULLOVER

10kg
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

4kg
REAR DELT FLY
LATERAL RAISE
REAR DELT FLY
LATERAL RAISE

Finisher:

10kg
ALTERNATING FRONTAL RAISE
FRONTAL RAISE X1 dumbbell

These workouts will highlight to many of us that we can infact consider increasing the weight we have previously used.

It is not often I increase my weight, and infact sometimes I will use lighter weights than I could do such as 15kg for lunges in day 1 or 10kg for the shoulder press whereas I could do heavier if seated etc but I find it helps if I provide what weights I am using in relation to each workout as the timer varies, therefore the rest. Other aspects that affect the weight include when in the workout do I do a certain exercise, what came before it and how many sets.

Though I do think many of you might end up considering upping your weight particularly in lower body workouts as we progress!

We will be hitting the arms specifically on day 5 even though the biceps and triceps were involved in this workout and also within day 3!

You should notice just how much demand is on the triceps on particular during the chest press and also shoulder press!

Day 2 Upper Body! Let’s hit it!

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/caroline....girvan/?sub_confirma

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/playli....st?list=PLhu1QCKrfgP
IRON Series Calendar: https://carolinegirvan.com/IRO....N-Series-Calendar.pd
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
Cardio Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
HIIT Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

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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.

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