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.