Fundamental movements to provide stimuli for muscular hypertrophy, this workout will target the entire shoulder and triceps!

A well rounded workout to include tension, muscular damage and metabolic stress so rest is very important. It is important to allow these muscle groups time to recover in order to grow.

Quality over quantity is as always the focus which lends itself to a moderate pace with time available to lift with proper intent and control.

All you will need for this workout are dumbbells and your mat!

The dumbbells I am using for your reference is 2 x 12.5kg each and 8kg each.

I am using a chair just for the presses at the beginning but it’s not necessary as you can simply stand!

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

SHOULDER PRESS

ARNOLD PRESS

FACEPULLS

ALTERNATING LATERAL RAISES

UPRIGHT ROWS

TATE PRESS

SKULLCRUSHERS

SHOULDER CRUSHERS

OVERHEAD EXTENSION

FINISHER:

60/60

LATERAL RAISE
PARTIALS!

Many benefits come from hypertrophy training including performance and physiological however when we love the process, embrace the challenge and get excited when we celebrate those small wins, the psychological benefits are what are paramount for consistency! This type of training brings me so much contentment and fun so thank you for joining me!

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/hPi79mq_1rE
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

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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.