# FUEL Series 30 Min TEMPO - Shoulders, Chest & Triceps Workout | Day 27 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=rzNWh3siwmY - **Дата:** 05.07.2022 - **Длительность:** 40:06 - **Просмотры:** 982,074 ## Описание 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 will appreciate the dynamics involved within the staple and an opportunity to not only perform bodyweight but also increase the heart rate that bit more! Overall this workout is a hypertrophy workout with the focus on increasing time under tension during the eccentric (lowering) phase to promote increased strength, stability, control of joints and stronger connecting tissues…. all with a dynamic staple in between! 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/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/fX0ltj1fV3E 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 …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk. ## Содержание ### [0:00](https://www.youtube.com/watch?v=rzNWh3siwmY) Segment 1 (00:00 - 05:00) hi everyone and welcome day 27 in the field series and today we're hitting the shoulders chest and triceps the timer is going to be on for majority of the workout 40 seconds of work with 20 second rest all you'll need for today's workout are some dumbbells your mat and also something for dips so i'm going to be using this chair behind me of course you can use dip bars or if you prefer not to do dips you can do tricep press or diamond press the dumbbells i'm using for your reference for the chest is going to be two 15k each dumbbells however then i will use eight kgs and four kgs that will be for the shoulders and the triceps i will put on screen what we i am using so i'll be using 15s definitely at the beginning then i'll go down to eights then i'll be using fours and then towards the end again i'll be using the eights so today it's tempo training and the main focus today is going to be slowing down the eccentric the lowering so basically for the likes of chest press or shoulder press we're going to control the lowering sets chest bring it down really slow as possible then drive up for two sets then the third set will be just go for rep those chest presses out nice and safe of course and no jerking the same applies with the lateral raises frontal raises rear delts and triceps as you can see here our rear delt flies i'm really trying to bring it up hold it almost for a brief second slowly release trying to resist that lowering before driving it up again we do two sets of that and then it will be partial rear flies and there is a staple in today's workout it's simply going to get your heart rate up that little bit and also target the triceps walking out to your tricep push-up try to keep those elbows in as you lure and come up and the finisher it's going to be a combination of sprawls and an exercise using one dumbbell to target the front delts primarily so the dumbbell i'm going to be using for the finisher is one dumbbell and it is 8 kg so when it comes to tempo training and particularly this workout there is no excuse this should be pretty challenging you're going to slow it down as best you can with the weights that you have then you're going to drive up slower centric movements then we have some more exclusive wrapping it out shoulders chest and triceps we're gonna smash this let's go three two one is ### [5:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=300s) Segment 2 (05:00 - 10:00) um eh is is okay yes oh okay back the okay so problem ### [10:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=600s) Segment 3 (10:00 - 15:00) do this different gossip so it's uh ### [15:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=900s) Segment 4 (15:00 - 20:00) oh uh oh uh so uh foreign so um ### [20:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=1200s) Segment 5 (20:00 - 25:00) yes give me that acid bye give me that my so ### [25:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=1500s) Segment 6 (25:00 - 30:00) so do so go foreign ### [30:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=1800s) Segment 7 (30:00 - 35:00) so foreign uh um this oh never back down ### [35:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=2100s) Segment 8 (35:00 - 40:00) my meditation oh coming back down with the knife uh on the dance floor what's your story what's your sign it's dreamers we're doing this ### [40:00](https://www.youtube.com/watch?v=rzNWh3siwmY&t=2400s) Segment 9 (40:00 - 40:00) you --- *Источник: https://ekstraktznaniy.ru/video/18690*