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

## Метаданные

- **Канал:** Caroline Girvan
- **YouTube:** https://www.youtube.com/watch?v=QWpdKTt98yk
- **Дата:** 28.06.2022
- **Длительность:** 39:41
- **Просмотры:** 814,221
- **Источник:** https://ekstraktznaniy.ru/video/18705

## Описание

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

## Транскрипт

### 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) [5:00]

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) [10:00]

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

### Segment 4 (15:00 - 20:00) [15:00]

oh so bye do so

### Segment 5 (20:00 - 25:00) [20:00]

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) [25:00]

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) [30:00]

we are it's so thank you

### Segment 8 (35:00 - 39:00) [35:00]

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