FUEL Series 30 Min Cluster Sets Upper Body Workout | Day 22

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FUEL Series 30 Min Cluster Sets Upper Body Workout | Day 22

Caroline Girvan 28.06.2022 814 221 просмотров 20 919 лайков

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One set of a compound exercise, or isolation towards the end…followed by 3 mini-sets of a complementary exercise to really turn up the intensity! The need for focus, moving with intention and control heightens as we progress! A flow hitting the back, biceps and shoulders pop up throughout the workout too which I know you will enjoy! The timer will be varied during it comprising of longer sets and cluster sets! There will be the main exercise with a duration of 60 seconds followed by 20 seconds of rest before moving into a ‘complimentary’ movement in cluster format with the timer being 20 seconds of work with 20 seconds rest in between and performing this cluster set 3 times in total! There is a staple within today’s session and it will appear 3 times throughout the session. It will be 60 seconds in duration each time it appears! It is a flow sequence and for this, I will be using my ‘medium’ weights today which are 2 x 8kg for your reference! 60 SUPINE ROW 20 x 3 BENT OVER ROW 60 CHEST PRESS 20 x 3 DIAMOND PRESS STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 SHOULDER PRESS 20 x 3 ALTERNATING PRESS 60 ‘SLOW’ DIPS (on chair or bars) 3 x 20 MODERATE PACED! STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 ALTERNATING BICEP CURLS 3 x 20 HAMMER CURLS 60 REAR DELT FLY 3 x 20 PARTIALS! STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 ARC RAISE 3 x 20 HAMMER FRONTAL RAISE 60 LATERAL RAISES 3 x 20 PARTIALS! FINISHER! 30/30/30/60 X1 DUMBBELL HAMMER CURLS HAMMER RAISE HAMMER PRESS COMBO! I loved the staple in this session! The combination of the smooth transitions, aiming for that precise movement and controlling that curl on the negative is exactly why I love a flow! I am sure you will agree with me that the first 20 seconds of the cluster sets feel so much easier than the last…the intensity definitely grows! There isn’t a muscle not challenged today…and I hope you feel very proud after this session! 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/KzZILhT_YvY 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.

Методичка по этому видео

Структурированный конспект

Профессиональный протокол тренировки верхней части тела: как максимизировать мышечный отклик за 30 минут

Интенсивная тренировка верхней части тела (Upper Body Cluster Sets) для атлетов любого уровня подготовки. Программа помогает развить силу и выносливость за 30-40 минут интенсивного тренинга.

Оглавление (8 сегментов)

Segment 1 (00:00 - 05:00)

hi everyone and welcome day 22 in the fuel series and today it's upper body all you'll need for today's workout are some dumbbells and also a chair for some dips or your dip bars i'm going to be using my dip bars as you can see here however alternative of course is on the chair if you simply prefer not to perform dips of course you can perform tricep press or tricep push-ups those are just some examples you can definitely make this your own workout the dumbbells i'm using at the beginning of the workout are two 15 kg each dumbbells that is for the back and chest i will then move on to two eight kd dumbbells that will be for some shoulders and the biceps i will then towards the end use two four kg each dumbbells that will be for my shoulder accessory work there is a staple in today's workout it will appear three times as you can see here it is a flow one rep of everything so you're going to go into a supine row perform one full row gonna stand up you're gonna do a curl palms up you can either then curl and go straight into the arnold press or if you prefer on some of the reps you can even do the palm up curl bring it back down curl again up to that arnold press it's completely up to you so just to simplify it we're going to do a supine row a strict palms up curl into that arnold press again bringing it down we're going to slowly release so it is that eccentric of that curl to bring it down before we move into that supine row so just to show you one more time i'm going to do supine row stand up curl you can bring it back down curl again arnold press curl to lower and then supine row for the staple and the finisher i'll be using dumbbells that are 8 kg so every time the staple comes up i'll be picking the medium weight the 8kg also the finisher i'll be using one number and it is that 8kg dumbbell just for your reference so today we have no hopping back into planks etc this is specifically just an upper body workout however today we're going to seek the challenge we're going to really make each rep as challenging as you can make it doesn't matter your experience or in fact really the weights that you have you can make every single rep that much harder you can also make it that little bit easier if you wish to make everything that little bit harder think about controlling the lowering even the supine row slow release when you're doing the curls try to keep those elbows in even that little bit more shoulder press bringing it down that little bit slower before pressing again try to keep your breath as relaxed as possible and with the body weight dips whether you're doing it on the chair or the bars make this your own go at your own pace also ease into it you'll see me my first rep i will ease into it second third i know my range i'm comfortable and i go maybe lower than other people however other people may go even lower so again we're all different make this your own workout i'm going to really seek out the challenge in every single rep in other words i'm going to make it as hard as i can are you ready let's go three two one i said uh

Segment 2 (05:00 - 10:00)

uh um it uh foreign come you love me lovely so uh up lovely tap tell me you love me so

Segment 3 (10:00 - 15:00)

up oh wish i wish you oh here were because you're ah foreign oh you're

Segment 4 (15:00 - 20:00)

oh so bye do so

Segment 5 (20:00 - 25:00)

if you would keep me waiting i would wait a lifetime in tricky situations i will be a lifeline meant to be fighting alone that's why i'm taking you home i never felt something like this before i know keep coming back for your time after time maybe i'm losing my mind but i know i'll never leave you but i know no matter the distance i got there's something about you baby when you feel like falling so

Segment 6 (25:00 - 30:00)

so we will fight for the right to stay alive we will see tuesday we are free we will fight for the right to stay alive we are breathing

Segment 7 (30:00 - 35:00)

we are it's so thank you

Segment 8 (35:00 - 39:00)

so what's your story what's your sign it's like we're twin flames in a different life a deep connection light's a spark it's like in the depths of my heart we're doing this do

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