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

Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!

These 30 minutes, I can pretty much guarantee you will get a lot out of it!

The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!

I also use 2 x 8kg for the shoulder pressing and bicep curls.

I then use 2 x 4kg towards the end for laterals, frontals and rear delts!

Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!

The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!

We perform each giant set for two sets!

This one will pass very quickly, I think!

2 x 15kg
BENT OVER ROW
RENEGADE ROWS
PUSH UP
PUSH UP TO PLANK

2 x 8kg
‘NO LOWER’ ARNOLD PRESS
ARNOLD PRESS
PIKE PUSH UP
PLANK LADDER

‘SLOW’ PACED DIPS
SLIGHTLY FASTER PACE REPS
TRICEP PUSH UPS
WALK OUT TO TRICEP PUSH UP

2 x 8kg
HAMMER CURL
WIDE CURL
PALMS UP CURL
SHOULDER TAPS

2 x 4kg
90° AT ELBOW LATERAL RAISE
LATERAL RAISE
PARTIALS
BURPEE JACKS

2 x 4kg
REAR DELT FLY
PARTIALS!
HAMMER FRONTAL RAISE
OVERHAND FRONTAL RAISE

FINISHER!

30/30/30/30/30

SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL

There isn’t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.

Short work period per set, so ever-changing throughout each giant set!

I enjoyed writing about this workout and how each movement connects with the next; sometimes a variation of the previous exercise, less intense ‘on paper’, more intense, bodyweight only or full body dynamic!

Have a great upper body session, everyone and enjoy relaxing on the mat, feeling incredible!!

Cx

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Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

[shaybabe]

This was the first workout I actually did the tricep pushups on my feet instead of my knees 😭💪🏻 might seem like a simple or dumb victory but it's not for me!! THANK YOU Caroline for helping me feel STRONG and focus on daily goals & victories instead of just losing weight or looking shredded. I've never felt better!

[owjyssu]

Good morning everyone! How lucky we are having every day gym with this lovely lady! God bless Her!

[diptipadale]

My legs are still crying from yesterday's crouch with burpees, and today yet again, we have Sprawls. But, since Caroline has planned it in the workout, you got to try it... Thanks for the Fuel Series... too excited to continue the series.

[Thecloudwatcher]

This workout was The Fuel Series is living up to its name for sure!

[matthewalmond]

Giant sets...and we know this will be tough on the upper body but lots of fun to do! Lots of push ups to end the giant sets...which I’m sure will be killing by the end! I love the variety of weights...makes the moves so interesting to do! Happy Tuesday everyone...and have a great upper body workout! Thank you, so much Caroline, as always! Matthew

[shilparamgopal]

Caroline is the QUEEN of burpees, sprawls and Bulgarian lunges! I did the IRON series twice and it was getting easy for me, but FUEL is absolutely kicking my behind! What a well designed program. Thank you CG!

[ocrawford]

C : you have helped me transform my body at 65 and I love all your workouts. Thank You

[rhondasnyder]

Burpees with jacks are easier for me! I think it's because regular burpees with the jump at the end takes more energy. All the variations with a little cardio at the end of each set made this session fly by. My arms burned, my ice water was empty at the end and my face was sweaty....I loved it! Y'all will too! Enjoy Girvanators! Have a lovely day! Thank you again Caroline! Your creative, tough workouts are making the world stronger!

[notenoughtreble]

I don’t know how you do it Caroline.
But between your INCREDIBLE work outs, work ethic and you million dollar smile at the end- you inspire me to keep going every day. 💪

[estefaniarodriguez]

THANK YOU Miss Caroline! For make me feel alive!!! 🌻🌻🌻

[polly]

The finisher on day 16 really got my legs trembling! Now I’m expecting my arms to feel the same for day 17. Loving the burn 🔥 “let’s go!”

[kylefreestyle]

Sunday was unforgettable, Monday was taxing but here I am anticipating to annihilate the upperbody with these wonderfully planned GIANT SETS ❤️
Happy Tuesday and let's smash our goals this week with Caroline's careful planning and diligent dedication to giving us sound guidance!!💪🏾

[liliananieto]

The giants sets super challenging and the dumbbells combinations was perfect 💪🏻🥰❤️👏🏻

[onetwo_matthew]

Nothing gets me more excited for a tough upper body workout than seeing Caroline visibly enjoying the pain… this is going to be another killer but Caroline’s smile is all the motivation I need! 😃💪🏼🔥❤️

I think I’ll do the same as Caroline and stick to using a chair instead of my dip bars. Also, MORE burpees and sprawls!! 😱

[hr-pits]

I absolutely loved this. And yes Caroline, you were right, this did pass quickly and i got a lot out of it. Modified as necessary and got my butt kicked! And my entire upper body! Thank You Caroline!!! 💗💗💗

[mary-leesampson]

My first time completing an entire set of renegade I was so happy, you’ve put a big smile on my face. Getting stronger everyday thanks to you ❤️

[sanjanasreenivas]

I had missed working out on Monday, so i did two workouts today and nearly passed out on the mat 😅. But I'm happy that i was able to complete two workouts and I'm shocked to see the strength I possess. Thank you soo much Caroline for these workouts. All credit goes to u. Loads of love from India 😊❤️

[simonagiuggioli]

Another great workout. Thank you so much, Caroline!

[jackiesibblis]

Another great workout. Thanks Caroline.

[aprilv]

I Soo regret not taking any "before" photos because ever since starting Caroline's Epic workouts, I've gotten leaner, stronger and so much more confident. She definitely kicks our arse but in a good way!! Not to add that I haven't been needing to head to a gym because I know I can get the same results at home. Let's do