IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25 |
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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 …………………………………………………………… 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: info@carolinegirvan.com 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 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. |
