ดาวน์โหลด "FUEL Series 30 Min Cluster Sets Upper Body Workout | Day 22"

One set of a compound exercise, or isolation towards the end…followed by 3 mini-sets of a complementary exercise to really turn up the intensity! The need for focus, moving with intention and control heightens as we progress! A flow hitting the back, biceps and shoulders pop up throughout the workout too which I know you will enjoy! The timer will be varied during it comprising of longer sets and cluster sets! There will be the main exercise with a duration of 60 seconds followed by 20 seconds of rest before moving into a ‘complimentary’ movement in cluster format with the timer being 20 seconds of work with 20 seconds rest in between and performing this cluster set 3 times in total! There is a staple within today’s session and it will appear 3 times throughout the session. It will be 60 seconds in duration each time it appears! It is a flow sequence and for this, I will be using my ‘medium’ weights today which are 2 x 8kg for your reference! 60 SUPINE ROW 20 x 3 BENT OVER ROW 60 CHEST PRESS 20 x 3 DIAMOND PRESS STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 SHOULDER PRESS 20 x 3 ALTERNATING PRESS 60 ‘SLOW’ DIPS (on chair or bars) 3 x 20 MODERATE PACED! STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 ALTERNATING BICEP CURLS 3 x 20 HAMMER CURLS 60 REAR DELT FLY 3 x 20 PARTIALS! STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS 60 ARC RAISE 3 x 20 HAMMER FRONTAL RAISE 60 LATERAL RAISES 3 x 20 PARTIALS! FINISHER! 30/30/30/60 X1 DUMBBELL HAMMER CURLS HAMMER RAISE HAMMER PRESS COMBO! I loved the staple in this session! The combination of the smooth transitions, aiming for that precise movement and controlling that curl on the negative is exactly why I love a flow! I am sure you will agree with me that the first 20 seconds of the cluster sets feel so much easier than the last…the intensity definitely grows! There isn’t a muscle not challenged today…and I hope you feel very proud after this session! Cx …………………………………………………………… Useful Links Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/KzZILhT_YvY 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: [email protected] Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.