IRON Series 30 Min Upper Body Chest and Back Workout | 22

No frills. Straight to the point! Although back and chest, the arms, shoulders and core are challenged! Push and pull movements in different planes, some unilateral and others bodyweight towards the end… let’s build some upper body muscle!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set.

All you will need for this workout is your mat and some dumbbells!

I am using a chair for the Bent Over Rows, however this is completely optimal as you can perform the rows with non working hand on that thigh as I normally do!

Another option is to place non working hand on a stable chair/bench and keep both feet on the floor!

The dumbbells I am using for your reference are 2 x 20kg. I also use 2 x 10kg dumbbells for the flyes and the finisher!

2 x 20kg
CHEST PRESS
CHEST PRESS

2 x 10kg
FLYES
FLYES
FLYES

1 x 20kg
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

1 x 20kg
PULLOVERS
PULLOVERS
PULLOVERS

1 x 20kg
MOMENTUM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PUSH UPS

2 x 10kg
SUPINE DOUBLE ROW

PUSH UPS

2 x 10kg
SUPINE DOUBLE ROW

FINISHER!

60 seconds

ALTERNATE RENEGADE ROW TO PUSH UP!

Pushing, pulling and flyes! This is a demanding session on the entire upper body!

My favourite parts are the single arm rows! Take all the time you like to lower… even stretch the back muscles by dropping that bit lower in the row!

Have a great workout everyone! 👊🏼🤩

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.

[sowhat]

I love back and chest, my favourite. If you reading this Caroline, massive thank you. It feels like Christmas, when I'm scrolling through your videos.

[djgreenstreet]

Y'all I'm here to tell you, growing old ain't for sissies (as my father used to say!). To all you 'flat bellies' out there, one day you'll notice that it's super hard to build muscle and when you try to do a proper squat EVERYTHING hurts. When that happens to you, and it will, pick yourself up and do this IRON series. I've done most of CG's programs, with lots of modifications, and they're all fabulous but this one is magic! If she doesn't continue this series I'll be doing this one on repeat. Thanks Caroline for giving me strength and confidence again xo.

[iamdevanshkalra]

One of the many brilliant things about Caroline’s workouts is the creativity and inventiveness, there is always a new way to work our muscles!! Caroline, thank you for explaining and introducing us to new concepts of training. Let’s push and pull through these movements and feel invincible!!

[jelibean]

Just want to say that I’m very appreciative that Caroline shows she takes breathers mid-set. I know she’s using heavier weights than probably a lot of us are (so far 😉). Regardless, showing the fatigue helps demonstrate to viewers it’s normal and part of the journey to building strength. What matters is that you persist and finish the set once you’re able to. It’s very refreshing to see. Thank you.

Keep going, everyone. You’ve got this! 💪

[ThePartxX]

I love training chest and back, always makes me feel strong and powerful! So far I’ve been absolutely loving the IRON series! Let’s smash this! 💪🏻

[karena]

It's been a rainy, cold spring in Wisconsin. IRON has been something to look forward to. How can exercise be sunshine?? It is when Caroline is your trainer.

[minaghiardi]

I always skip the cool down part of workouts except for Caroline's. Completing her workouts, all the way to her cool downs, provide me with feelings of achievement. I work out very early in the morning before work and when Caroline gives us her bright smile, clap, thumbs up, and a wave, I know I could tackle the day!

[traciroach]

Can't believe I'm nearly done with round 2 of Iron! I could repeat this series forever and be happy with it. Always feel so good when I'm finished working out! Thank you so much Caroline for all the time and effort you've put into helping us stay healthy! xoxo

[Catherine_McGuinness]

I loved using a chair with my rows! It really helped with my back. I was able to lift that wee bit heavier and keep it slow and steady. Definitely using it for my rows going forward. Got a good sweat on today for sure🥵. Enjoy today's workout everyone, have a lovely day!❤

[gerimulvany]

Good morning Caroline and everyone! Another “wee cracker” pulled from Caroline’s bottomless “Creations”! Another WOW! It is so refreshing your emphasis on You V you, as in general throughout life, too much emphasis is put on targets, deadlines etc, we all should definitely do this for ourselves and nobody else, it does make it all the more worthwhile and precious! Thank you once again gorgeous lady, have a great day Caroline and everyone!🌹

[matthewalmond]

Hi everyone....looks like a good tough upper body session today! As Caroline says it’s pushing, pulling and rows! The finisher looks so intense! I’m sure I’m not the only one who is so impressed by the weights that you use, Caroline! Your upper body strength is so superb! Have a great workout everyone! Matthew

[priyadarshinijadhav]

I absolutely enjoyed stepups yesterday.. Today it's definitely going to be another brilliantly planned workout by Caroline!! Looking forward to train chest and back today.. Thank you so much Caroline for all these awesome workouts and all the great and very helpful tips and instructions!! You are the best trainer in this world! Lots of love ❤ Have a wonderful day Caroline and everyone!!

[brindham]

Third time doing iron series, been alternating with the fuel series, LOVE doing it. Can’t wait to start new session with Caroline, and working out with all you together soon. Thank you Caroline. ❤❤❤❤

[trishd.]

Day 22 Done ✔️. Solid Upperbody Sesh! Chest and Arms were shaking. Loved that Rows were Unilateral I could go heavy, used 15kg. Feels Amazing after! Also did 10min. Weighted Abs add-on. Could see my core getting stronger.
Thanks Caroline! ❤️
Have a lovely Tuesday y'all!

[uvrrqul]

Ξανά εδώ μαζί τα πρωινά βιντεάκια μας καλό μου κορίτσι!!!!🙏❤️🙃
Καλημέρα μία όμορφη ημέρα εύχομαι φιλιά αγάπη πολύ από Ελλάδα!!!🇬🇷👋❤️💪💪💪

[vylia]

The finisher today was wild! My second round of the IRON SERIES, and those push-ups took it all! Brilliant session! Thanks, Caroline!

[anthonycarson]

Really enjoyed todays Chest and Back session. I'm really starting to notice the increase in strength and today I went for 25kg & 13kg DBs. Those weights seem to be suiting me well during Iron. It would be very easy for me to sit on the same weight and go through the motions but since starting with Caroline the one thing I like is the encouragement to increase your weights without compromising form or making it unsafe. I do feel though that I am coming to that threshold certainly on Chest unless I have assistance getting the DBs into the starting position. Today was a solid session especially the finisher were I stuck with the 25s. A Challenge keeping that glass balanced but I think I managed it. Have a lovely day everyone.

[leeannregna]

Probably my favorite workout to this point. I've had to go down in weight due to adrenal fatigue. Yes, it's a real thing. I have found that slowing down the reps even with a lighter weight still makes you feel like you're getting in a good workout.

[lindsaywhitchurch]

This workout was deceptively difficult. I dropped weight from 35lb to 30lb to focus on form and so glad I did. This was tough! Thank you, Caroline! 🎉

[deryak]

💪💪👍👍burn and sweat! As the pushups were towards the end it was very challenging to perform them, but I did them at the best quality. It is so amazing what our bodies can do when we breathe and focus 100%🥰 I even feel how my performance fails when completely different thoughts come to my mind, then I immediately become aware and focus on an exercise and muscles that are working and my mindset is back. Thank you Caroline, for your tips and instructions, brilliant ideas and workouts💎💎💎💎💎 Have a great workout guys! Lifting is real challenge and fun!