IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25

30 Min Superset Dumbbell Shoulder Workout is Day 25 in Caroline Girvan‘s Iron Series. Wow–what an intense shoulder burn out! As with every Iron Series workout I do, I come to it trying to lift heavier for at least one exercise. This morning it was Arnold press, which is the staple exercise in this workout. It is done 6 times. The first 3 times I used 20 pound dumbbells and the last 3 times I was back to my 18 pounds–which btw, is an increase for me from doing Caroline’s EPIC Endgame program. So I am definitely seeing some strength gains from this series. I lifted heavier on a few other exercises, too but by the end of the workout I was burning out even with 8 pound dumbbells. Caroline was as well and she was using her 8.8 pound dumbbells. It is the partial reps–they seem like they should be easier but they are killer! The burn!

This workout is made up primarily of supersets. You will do two exercises, each for 45 seconds back to back (90 seconds of work) before you get a 30 second recovery. There is one staple exercise (seated Arnold press) that is not a superset. You perform it for one 45 second interval then go directly into a 30 second rest. That staple appears a total of 6 times in the workout. 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 superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Superset Dumbbell Shoulder Workout is 37:04 minutes; 2:22 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells, a chair and a fitness mat. Caroline is using 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

  1. Seated Arnold press (20# DBs)
  2. 30 second rest
  3. Bent over rear delt flys (10# DBs)
  4. Hammer raise (straight arm front raise with palms facing each other) (10# DBs)
  5. 30 second rest
  6. Repeat #3-5
  7. Repeat #1 & 2 (20# DBs)
  8. 90 degree bend at elbow lateral raise (10# DBs)
  9. Repeat #8 but alternate arms (10# DBs)
  10. 30 second rest
  11. Repeat #8-10 (8# DBs)
  12. Repeat 1 & 2 (20# DBs)
  13. Rear delt row (bent over row with arms open out to sides, elbows bent at 90 degrees and palms facing behind you) (12# DBs)
  14. Upright row (12# DBs)
  15. 30 second rest
  16. Repeat #13-15
  17. Repeat #1 & 2 (18# DBs)
  18. Arc frontal raise (straight arm front raise to the front with palms facing each other, at top of lift when DBs are at shoulder level, arc top ends of DBs toward each other so that ends of DBs almost touch and palms face the floor momentarily) (8# DBs)
  19. Repeat #18 but alternate arms (8# DBs)
  20. 30 second rest
  21. Repeat #18-19
  22. Repeat #1 & 2 (18# DBs)
  23. Straight arm lateral raises (8# DBs)
  24. Partial lateral raises (same as #23 but only raise arms halfway) (8# DBs)
  25. 30 second rest
  26. Repeat #23-25
  27. Repeat #1 & 2 (18# DBs)

Finisher: (90 seconds, each exercise is done for 30 seconds w/ no rest/recoveries)

  1. Partial rear delt flys (bent over rear delt fly, but only raise arms halfway) (8# DBs)
  2. Partial lateral raises (straight arm side raises, but only raise arms halfway) (8# DBs)
  3. Partial shoulder press (overhead press w/ arms in goalpost, only raise arms halfway) (8# DBs)

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


3 thoughts on “IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25

  1. I’m so proud of you for pulling out those 20’s for the Arnold presses! I was thinking last night that after I’m done with fuel I will probably go back and revisit many of the Irons (unless you post a rotation, then I’d do that 😉).

    Today I did Fuel Day 12 antagonist UB. This is my favorite UB workout of the series so far. NO BURPEES again (yay!). As a matter of fact, this one was not really metabolic – just straight up alternating muscle supersets. Kind of reminded me of an Iron workout … I finished with a banded leg workout using the long band ( Caroline spends a lot of time explaining setup at the beginning. This wasn’t the hardest workout in terms of strength but on all 3 exercises I got a muscle burn so that made me happy. ☺️

    Liked by 1 person

    1. I am not sure I will be creating a rotation. I do have thoughts about it but it probably won’t be any time soon. I still have 2 more weeks of the Iron Series then I’m doing 3 weeks of Heather’s Fusion Flow + Glow Up + Jessica Smith’s new strength workouts. I am sure by the time I finish all of that I will be jonesing for more of Caroline’s workouts but I am not sure what I want to do. I have a ton of her workouts on my To Do list (including lots of her Fuel workouts) but I also worry about losing strength gains. And though I personally don’t mind burpees, I don’t want to sacrifice what I have gained because I am doing workouts full of plyo and short recoveries. So it’s something to think about. I am thinking of working through the Fuel workouts on my To Do list and putting together a rotation of Fuel and Iron Series workouts (and a few favorites from Caroline’s other programs) so I can get the best of both worlds. Long story short, it will probably be a while before I post a rotation using Iron Series.


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