FUEL Series 30 Min UPPER BODY COMPLEX Workout | Day 7

Here we go!! Upper body day is here and what an experience this session will be!

Every muscle in the upper body will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upper body so a balanced session overall!

The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex!

There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps!

Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping!

You may notice these are lighter weights compared to if I was completing IRON Series workout and infact it is half of what I sometime use in chest press… but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for me within the first minute!

The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance.

The dumbbells I am using for your reference are 2 x 10kg and 2 x 4kg.

Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! I am performing dips on the chair today but absolutely bring those dip bars out if you have them!

10kg
SHOULDER PRESS x10
PIKE PUSH UPS x10

ARNOLD PRESS x10
UPRIGHT ROW x10

DIPS x10
DECLINE PUSH UPS x10

DIVER PUSH UPS x10
TRICEP PUSH UPS x10

SPRAWL x10
PUSH UPS x10

2 x 10kg
TRICEP PRESS x10
CHEST PRESS x10

2 x 10kg
FLYES x10
DIAMOND PRESS x10

1 x 10kg
SKULLCRUSHERS x10
SHOULDER CRUSHER x10

CHEST TO FLOOR SPRAWL x 10
COBRA TRICEP PUSH UPS x10

2x 4kg
HAMMER PRESS x15
TRICEP KICKBACK x15

2x 4kg
REAR DELT FLY x10
LATERAL RAISE x10

2 x 4kg
AROUND THE WORLD x5
CROSS BODY FRONTAL RAISE x20

FINISHER!

20/20/20/20

MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS
MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS

This has been the most fun session of Fuel yet for me! I hope you have a smile at points too!

Upper body let’s do this! 👊🏼

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/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/YfvAL6caTs0
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.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.