Caroline Girvan - IRON Series 30 Min Upper Body Workout - Antagonist Sets _ 27
Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it’s going to challenge your entire body in ways of tension but also stability and control. Following day 26 leg day, for me this was the most demanding of the upper body days within Iron! Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration. The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration! The dumbbells I am using for your reference are: 2 x 20kg RENEGADE ROWS 1 x PULLOVERS 1 x DIAMOND PRESS FINISHER - LANDMINE ROW 1 x 10kg SINGLE ARM HAMMER PRESS SINGLE ARM SHOULDER PRESS 2 x 4kg SINGLE ARM REAR DELT FLYES LATERAL RAISES FRONTAL RAISES Workout: 2 x 20kg ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS 1 x 20kg PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS 1 x 10kg SINGLE ARM HAMMER PRESS SWITCH SIDE! SINGLE ARM SHOULDER PRESS SWITCH SIDE! 2 x 4kg SINGLE ARM REAR DELT FLY SWITCH SIDE! SINGLE ARM REAR DELT FLY SWITCH SIDE! LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) FINISHER! 30/30 LANDMINE ROW PUSH UP BURN OUT! Those last push ups.. give it your best shot!! Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!
Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it’s going to challenge your entire body in ways of tension but also stability and control. Following day 26 leg day, for me this was the most demanding of the upper body days within Iron! Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration. The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration! The dumbbells I am using for your reference are: 2 x 20kg RENEGADE ROWS 1 x PULLOVERS 1 x DIAMOND PRESS FINISHER - LANDMINE ROW 1 x 10kg SINGLE ARM HAMMER PRESS SINGLE ARM SHOULDER PRESS 2 x 4kg SINGLE ARM REAR DELT FLYES LATERAL RAISES FRONTAL RAISES Workout: 2 x 20kg ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS 1 x 20kg PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS PULLOVERS DIAMOND PRESS 1 x 10kg SINGLE ARM HAMMER PRESS SWITCH SIDE! SINGLE ARM SHOULDER PRESS SWITCH SIDE! 2 x 4kg SINGLE ARM REAR DELT FLY SWITCH SIDE! SINGLE ARM REAR DELT FLY SWITCH SIDE! LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW) FINISHER! 30/30 LANDMINE ROW PUSH UP BURN OUT! Those last push ups.. give it your best shot!! Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!