FUEL Series 30 Min ANTAGONIST UPPER BODY Workout | Day 12

30 Min Antagonist Upper Body Workout is Day 12 in Caroline Girvan‘s Fuel Series. OMG this one was a burner. Caroline worked my entire upper body and she fried it. This is a superset workout. Within each superset you are working opposing muscle groups. Each superset is done twice but Caroline plays with tempos. So the first time you do the superset there will be some sort of tempo variation to really fatigue the muscles and the second time you do it, you will just do the regular/traditional exercise. There is also a staple superset. It is done one time after each superset (you will do a superset twice then do the staple superset once before moving onto the next superset). The staple superset is a shoulder burn out. It was frying Caroline, too!

This workout is made up of supersets. You will do two exercises, each for 45 seconds back to back (1:30 minutes of work) before you get a 30 second recovery. There is a timer in the upper right 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 Antagonist Upper Body Workout is 40:45 minutes; 4:09 minute intro, no warm up and 2:50 minute stretch. Equipment: dumbbells, dip bars or a chair, and fitness mat. Caroline is using 15kg/33.1 pound, 8kg/17.6 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

  1. Deadstop chest press (laying on floor, back of arms lower to floor and rest briefly before pushing DBs back up to ceiling) (30# DBs)
  2. Double arm bent over row (30# DBs)
  3. 30 second rest
  4. Regular chest press (not deadstop) (30# DBs)
  5. Bent over double arm supine row (palms face forward) (30# DBs)
  6. 30 second rest
  7. Slow lateral raises (arms are straight raise and lower slowly) (8# DBs)
  8. Repeat #7 but faster (8# DBs)
  9. 30 second rest
  10. Diamond press x2 dumbbells (lay on back with a DB in each hand, DBs are pressed together over chest, push DBs to ceiling and lower keeping DBs pressed together) (20# DBs)
  11. Paused pull overs (pause at bottom of pullover) (one 20# DB)
  12. 30 second rest
  13. Diamond press x1 DB (same as #10 but you are holding one DB in both hands) (one 30# DB)
  14. Pullovers (no pause) (one 30# DB)
  15. 30 second rest
  16. Repeat #7-9
  17. Slow push ups
  18. Pause renegade rows (alternate arms, pause at top of row) (25# DBs)
  19. 30 second rest
  20. Push ups (normal pace)
  21. Alternating renegade rows (normal pace) (30# DBs)
  22. 30 second rest
  23. Repeat #7-9
  24. Slow tricep dips (Caroline is using dip bar but also shows chair variation)
  25. Palms up bicep curls (18# DBs)
  26. 30 second rest
  27. Tricep dips to a normal pace
  28. Double arm hammer curls (18# DBs)
  29. 30 second rest
  30. Repeat #7-9
  31. Lat sweep hold (hinge forward at waist with a DB in each hand, keeping arms straight and close to sides, lift arms/DBs behind you and hold for 15 seconds, lower and repeat) (8# DBs)
  32. High frontal raise (straight arm front raise with palms facing each other, raise DBs overhead) (8# DBs)
  33. 30 second raise
  34. Lat sweep (same as #31 with no hold/pause) (8# DBs)
  35. Frontal raise to shoulder height (8# DBs)
  36. 30 second rest
  37. Repeat #7-9

Finisher: (2:30 minutes w/ no rest/recoveries between exercises)

  1. Reverse snow angel for 45 seconds (lay on stomach, keep arms raised off mat/floor, sweep both arms in front of you, out to sides and back to hips, then reverse, returning arms to start)
  2. Deadstop push ups for 45 seconds (do full push ups, but lower entire body all the way to mat, raise hands off mat briefly, keep body straight from feet to shoulders when pushing up)
  3. Repeat #1 & 2 for 30 seconds each

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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