IRON Series 30 Min Upper Body Chest and Triceps Workout | 12

Upper Body Chest and Triceps Workout is Day 12 in Caroline Girvan‘s Iron Series. Wow! Another upper body frier! You are laying on your back the first 73% of the workout but that doesn’t mean you aren’t working hard. I really challenged myself this morning with heavier weights (for me) for almost every exercise. I had a back up weight standing by for almost every single exercise and I am very pleased that I never once used them. I know my triceps will be sore tomorrow and maybe my chest, too, but my triceps still feel very pumped. I am really loving Caroline’s Iron Series workouts! I am definitely repeating this series in some fashion. I used Heather Robertson‘s Standing Abs Workout with Weights as a finisher. Not that I needed a finisher! The push up finisher at the end of this workout was killer. It was burning Caroline out, too!

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.

***09/16/22 Update: I returned to this workout as part of the Caroline Girvan rotation I created. After returning to any workout done in the rotation, I return to the reviews and update the weights I used. I did that in this review too, however, since I did mention my weights and not using my back ups above, and I did use my back ups this morning, I am posting this explanation. Also, rather than just changing the weights like I normally do in most of the other reviews, I am leaving the original weight I used and adding what I used this morning.***

Upper Body Chest and Triceps Workout is 35:30 minutes; 2:35 minute intro, no warm up and 1:30 minute stretch. Equipment: dumbbells, a chair and fitness mat. Optional: push up bar/handles. Caroline is using 17.5kg/38.6 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Chest press (25# DBs; 09/16/22 27.5# DBs first 2 sets, 25# DBs 3rd set)
  2. Repeat #1 two more times
  3. Diamond press (still laying on back, holding a DB in each hand, press DBs together and push them to ceiling) (18# DBs; 09/16/22 10# DBs first 2 sets, 18# DBs 3rd set))
  4. Repeat #3 two more times
  5. Chest flys (18# DBs)
  6. Repeat #5 two more times
  7. Tricep press (still laying on back, holding a DB in each hand, press DBs to ceiling keeping arms close to sides) (18# DBs)
  8. Repeat #7 two more times
  9. Skull crushers x1 dumbbell (still laying on back, hold one DB in both hands, raise arms/DB to ceiling, bend elbows lowering DB toward forehead then return push back to start, arm from shoulder to elbow remains stationary/straight throughout) (one 20# DB; 09/16/22 one 25# DB first set, one 22.5# DB last 2 sets)
  10. Repeat #9 two more times
  11. Tricep dips (hands on chair behind you, legs extended straight) (Caroline also shows the alternative of doing cobra push ups)
  12. Repeat #11 two more times


  1. Wide push ups for 45 seconds (Caroline is using push up bar/handles)
  2. 15 second rest
  3. Standard push up for 45 seconds (Caroline is using push up bar/handles)
  4. 15 second rest
  5. Tricep push up for 45 seconds

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

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