IRON Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7

Iron Series 30 Min Shoulders & Triceps is Day 7 in Caroline Girvan‘s Iron Series. I am loving the Iron Series! Every time I approach one of these workouts, I try to lift heavier on at least one (maybe more) exercise. I feel like the longer rest/recoveries that she gives you in this series really make that possible. Today I lifted heavier on several of the exercises. It may have only been one pound heavier, but it was an increase (for me) nonetheless. Another excellent upper body workout. My shoulders and triceps feel well worked and pumped. I used one of Heather Robertson‘s Daily 10 workouts to round out my hour and also give my back some work (Day 12).

All of the exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Iron Series 30 Min Shoulders & Triceps is 34:06 minutes; 1:55 minute intro, no warm up and 2 minute stretch. Equipment: dumbbells, a chair and fitness mat. Caroline is using 12.5kg/27.6 pound and 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. Seated shoulder press (arms are in goal post) (20# DBs)
  2. Repeat #1
  3. Seated Arnold press (18# DBs)
  4. Repeat #3
  5. Face pulls (similar to a bent over row, at bottom of move palms are facing behind you, as you pull up raising DBs to shoulder level, rotate palms so they are facing each other/your face–Caroline’s Tip says “bring thumbs to ears”) (15# DBs)
  6. Repeat #5
  7. Alternating lateral raises (10# DBs)
  8. Repeat #7
  9. Upright rows (13# DBs)
  10. Repeat #9
  11. Tate press (lay on back, knees bent and feet in floor, DBs are extended to ceiling with palms facing feet/legs, bend elbows bringing ends of DBs to chest then straighten arms again) (12# DBs)
  12. Repeat #11
  13. Skull crushers (12# DBs)
  14. Repeat #13
  15. Shoulder crushers (similar to a tricep press but rather than keeping DBs level, when you lower the DBs, angle them so one end of DBs tap shoulders) (12# DBs)
  16. Repeat #15
  17. Overhead extension (still laying on back, hold one DB in both hands, extend arms overhead on an angle, keep arms stationary from shoulders to elbows, bending the elbows, raise and lower the DB) (one 25# DB)
  18. Repeat #17

Finisher: (2 minutes, no rest/recoveries)

  1. Lateral raise for 60 seconds (10# DBs)
  2. Partial lateral raise for 60 seconds (only raise arms halfway) (10# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


4 thoughts on “IRON Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7

  1. I absolutely agree with your comment about the rest periods in the Iron series and how I could lift heavier with the longer rests. That is my favorite series to date for Caroline because it hits the sweet spot between variety, length and style of exercise. I’m actually thinking about repeating it … unless she comes out with another super workout series. I mean, I’ve only done one of her Fuel so far and that one was really good. She just seems to outdo herself. Just when you think it couldn’t get any better, it does!

    Last week I had planned to wrap up my H2.0 run-through but I had enough left that were interesting and appropriate for my elbow issue that I decided to extend it another week. After this week there will be only 1 or 2 left that I haven’t done. Today I did Day 45 full body HiiT which was another solid cardio/strength routine. I thought it was a no weight workout but it was no repeat so I had to change things up a bit as I went along but it worked out well. I finished with her latest 10 min squat challenge which was actually bodyweight only and was deceptively tough. Even Heather was burning out and I don’t see that a lot from her!


    1. I did that one the beginning of this month.
      I haven’t decided what I am going to do after Iron Series. I have a few short things planned–Heather’s Fusion week and Jessica Smith’s new strength workouts but after that I don’t know. Maybe some Fuel, maybe I’ll return to some workouts I’ve done in the past. I do really like the Iron Series. I might put together my own rotation using my favorite Iron Series workouts along with other favorites.


      1. Ohhh, a rotation with Iron and maybe a few of the H2.0 and Epic3 (or Fuel if you get to them)? 😁😁😁 Fuel will be next for me as long as my elbow gets better and I don’t need surgery. I’m also doing an UB EMOM strength workout from Sydney Cummings this week as well as a bootcamp on Saturday so I can judge how she is for stuff besides kickboxing.


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