IRON Series 30 Min Upper Body Chest and Triceps Workout | 12

The entire pectoral muscles, triceps, frontal delts and core will be targeted today!

I love a chest day for so many reasons!

I normally follow with more tricep specific work to really finish the arms!

This workout, I perform the chest press on the floor which I absolutely love!

If you have a bench, absolutely you can perform any of these movements on a raised bench as apposed to the floor.

If you are relatively new to training, floor chest press & flyes can be a great idea as the floor can work at a ‘safety bar’.

If you do progress to a bench, take a little time to gauge the new range of movement available and lower with control into the descent.

We will primarily be using dumbbells throughout this session, however towards the end we will incorporate some bodyweight resistance just to finish off those chest and tricep muscles!

Most of the exercises will be performed for 3 sets in total!

The dumbbells I am using for your reference are 2 x 17.5kg for the chest press, with the remainder of the workout using 2 x 10kg each!

The timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

17.5kg
CHEST PRESS

10kg
DIAMOND PRESS

FLYES

TRICEP PRESS

SKULLCRUSHERS x 1 DUMBBELL

DIPS (on bars or chair)

FINISHER!

45/15

WIDE PUSH UPS*
REGULAR PUSH UPS*
TRICEP PUSH UPS

• OPTIONAL to use push up bars. These are a great option to add to your home training equipment. Often these are more comfortable on the wrists for many people. Also you are elevated so greater range of movement is also available!

This is aimed at the pectoral muscles and triceps however every muscle in the upper body will be challenged also, even including the biceps!

But it will be the entire chest, the front deals and arms that will be feeling the load!

There is something about chest press that I love! I feel so strong! Even though I’m literally shaking to push that last rep!

You’ll love it!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[TheGdNb]

you don't realize how weak some muscles are until you put them to work 🤣 those chair dips never get easier for me, i always have to do other variations. and don't even get me started on the push ups 🥲i hope to become stronger one day. thank you, Caroline!

[XicaChicaIM]

Raise your hand if you were on knees for the finisher! 🤚🥵💪🏻

[iamdevanshkalra]

It’s been awhile since we did a chest & triceps workout so I’m really looking forward to lying on the mat & giving it my all pumping IRON!! Keep working on your weaknesses and you’ll soon be proud of how great you become, we got this!!

[missemilita]

Tried to do this workout a month ago and had to stop because it was way too hard. I've been doing Caroline's workouts ever since, and today I made it all the way through!!! Thank you for this feeling of accomplishment!!

[TheCodillaFam]

Caroline has the best workout videos ever ❤

[scottcummings]

I love this gal. The fact that these workouts are free is why Youtube is so great.

[sharonthompson]

Oooh now that was an impressive amount of work on the upper body! Today I increased my weights particularly for the chest. Using the new equipment was great at the end too. Thank you Caroline for a great session today! Have a lovely Tuesday everyone!

[wendybitker]

Anyone else have tender biceps from Sunday? Well, this workout will now even us out! 😁 This finisher was brilliant once again, Caroline! Enjoyed every minute of this one! Have a fun workout everyone! You've got this!

[zoebw]

By the end…i couldn’t do any push ups haha i wanted to go down and I hit the ground like a whale the beach. I love this series so much! And I don‘t know what exactly the difference is to the EPIC Series but this time I manage to slowly increase my weights with every workout and I LOVE IT :)

[junefeng]

The finisher is so hard this is the first one I wasn’t able to do. Had to modify big time! But I love it! Thank you, Caroline! Love your warm, encouraging smile all the way😍❤

[liviermv]

I love so much what you are doing. I tried to exercise for very long time with videos from other YouTubers, most of them with many views, but finding you was definitely very impactful for my life. Thanks to your program, I don’t feel lost anymore, and before you, I will skip many days because I didn’t have a proper program, I only choose whatever exercise I wanted to do.
But now I feel so excited every day and I can see something that never happen to me before, its that my body it’s in fact changing. I love you, you are a role model. I will be watching your videos forever.

[opeyemisalau]

I used 16.5kg, 11.5kg and 6.5kg for today's workout and I absolutely enjoyed it. I thought my hands will give way at some point, but they held on. I had to do dead stop tricep push ups on my knees for the last 5 reps of that finisher, but it was indeed a finisher. Thanks so much, Caroline and have fun doing this, guys.

[jamienoirot]

Had to do the entire finisher on my knees! What an awesome workout!

[jaymekabelac]

Had to drop to my knees for that finisher! My arms were so shaky! Great workout!

[FlossontheMill]

It will be nice to give the legs a rest today, I'm feeling yesterday's super session still! The chest and triceps are definitely going to have a solid workout thanks to Caroline's expertly planned routine. The finisher is going to be a test on the arm and core strength as well. I'm looking forward to this one, I love chest workouts. Time to rise and smile 😃👍👍👋

[elisalopomo]

Great session!
Having 3 sets allows you to really feel the movement and contraction as you go along.
After yesterday's big drop in morale and fatigue, it feels good to get back into the swing of things.
Have a great day everyone! See you tomorrow!

[ebymodebelu]

Day 12 complete! My Lord are my hands shaking! Being on the mat is deceptive, I fooled myself into thinking I'll be resting today but nope, Caroline said gurl, you have to put in the work! I had to modify the last movements as I can't lift my whole body yet but still got in a workout, hopefully I'll be able to do the full push-up in the near future. I used 10 and 6kg weights for this workout. Roll on Day 13 💪🏾 ❤️

[maxineelliott]

I'm an upper body girl so love anything Caroline gives me on the area. She takes it to just the right level for me and I'm upping my weights all the time. THANKS, Caroline!!! Loved it

[briana-kbph]

1min x 3 sets!! Killer 🔥! Ooh we’re gonna feel so strong after this one! 💪Love me some chest & triceps!

[hopkins]

I truly don’t know how you did those push ups at the end! Another great workout!