Caroline Girvan - FUEL Series 30 Min TEMPO - Shoulders, Chest & Triceps Workout | Day 27

It’s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)! The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set! The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and triceps I also use 1 x 8kg for the finisher sets! On-screen during the rest period it will clearly say what weight I am using if I have changed it since the last set! It is also detailed below just for your reference! 2 x 15kg ‘SLOW ECCENTRIC’ CHEST PRESS ‘SLOW ECCENTRIC’ CHEST PRESS REP IT OUT! STAPLE WALK OUT TO TRICEP PUSH UP SLOW ECCENTRIC’ DIAMOND PRESS ‘SLOW ECCENTRIC’ DIAMOND PRESS REP IT OUT x1 DUMBBELL! STAPLE WALK OUT TO TRICEP PUSH UP 1 x 8kg 50/10 SLOW ECCENTRIC’ X1 SHOULDER PRESS SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! PUSH PRESS STAPLE WALK OUT TO TRICEP PUSH UP SLOW ECCENTRIC FRONTAL RAISE SLOW ECCENTRIC FRONTAL RAISE ‘FASTER’ PACE! STAPLE WALK OUT TO TRICEP PUSH UP 2 x 4kg SLOW ECCENTRIC REAR DELT FLY SLOW ECCENTRIC LATERAL RAISE SLOW ECCENTRIC REAR DELT FLY SLOW ECCENTRIC LATERAL RAISE PARTIAL REAR DELT FLY PARTIALS LATERAL RAISES STAPLE WALK OUT TO TRICEP PUSH UP BODYWEIGHT DIPS (SLOW LOWER) BODYWEIGHT DIPS (SLOW LOWER) COBRA PUSH UPS FINISHER! 8kg 40/20… SPRAWL STANDING DIAMOND PRESS SPRAWL FIGURE 8! SPRAWL DRIVE THE CAR! You...