FUEL Series 30 Min GIANT Upper Body Dumbbell Workout | Day 17

30 Min Giant Upper Body Dumbbell Workout is Day 17 in Caroline Girvan‘s Fuel Series. Another brutal upper body workout. Caroline’s Fuel Series is a serious burn out series–at least for my upper body! I was struggling on some of these exercises and Caroline was, too. She fried her own muscles! This workout is made up of giant sets, which is 4 exercises done back to back without any rest. Each exercise is done for 30 seconds (2 minutes of work). Between each giant set you get 30 seconds of rest. 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 giant set. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track. If an exercise has impact, Caroline also shows a low impact variation.

30 Min Giant Upper Body Dumbbell Workout is 37:11 minutes; 1:35 minute intro, no warm up and 1:40 minute stretch. Equipment: dumbbells, a chair and a fitness mat. Caroline is using 15kg/33.1 pound, 8kg/17.6 pound and 4kg/8.8pound dumbbells. The weights listed below are what I used.

Giant Set 1:

  1. Bent over double arm row (30# DBs)
  2. Renegade rows (alternate arms) (30# DBs)
  3. Push up
  4. Push up to plank (do one push up then jump feet into hands and jump them back out to plank)
  5. 30 second rest
  6. Repeat #1-5

Giant Set 2:

  1. No lower Arnold press (elbows are never lower than shoulder level) (18# DBs)
  2. Arnold press (elbows lower below shoulders at bottom of press) (18# DBs)
  3. Pike push up
  4. Plank ladder (alternate straight arm plank with forearm plank)
  5. 30 second rest
  6. Repeat #1-5

Giant Set 3:

  1. Slow paced tricep dips
  2. Repeat #1 at a faster pace
  3. Tricep push ups
  4. Walk out to tricep push up (start standing, hinge forward and walk hands out until you are in plank, do one tricep push up, walk hands back to feet and stand)
  5. 30 second rest
  6. Repeat #1-5

Giant Set 4:

  1. Hammer curl (18# DBs)
  2. Wide bicep curls (18# DBs)
  3. Palms up curl (arms/elbows are in front of body) (18# DBs)
  4. Shoulder taps (in straight arm plank, tap one hand to opposite shoulder, alternate sides)
  5. 30 second rest
  6. Repeat #1-5

Giant Set 5:

  1. 90 degrees at elbow lateral raise (bent arm lateral raise) (9# DBs)
  2. Straight arm lateral raise (9# DBs)
  3. Partial lateral raise (only raise arms halfway before lowering) (9# DBs)
  4. Burpee jacks (place hands on ground and jump feet out to plank, jump feet back into hands, stand and do one jumping jack)
  5. 30 second rest
  6. Repeat #1-5

Giant Set 6:

  1. Bent over rear delt flys (8# DBs)
  2. Partial bent over rear delt flys (only lift arms/DBs halfway before lowering) (8# DBs)
  3. Hammer frontal raise (straight arm front raise with palms facing each other) (8# DBs)
  4. Overhand frontal raise (straight arm front raise with palms facing down)  (8# DBs)
  5. 30 second rest
  6. Repeat #1-5

Finisher Giant Set: (longer giant set–2:30 minutes instead of 2 minutes)

  1. Sprawl (start standing, place hands on floor, jump feet out to plank, jump feet back in to hands and stand)
  2. Renegade row to push up (one renegade row each arm + one tricep push up) (30# DBs)
  3. Repeat #1 & 2
  4. Repeat #1

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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