Caroline Girvan - IRON Series 30 Min Complete Upper Body Workout _ 17

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...