IRON Series 30 Min Upper Body Workout - Shoulders, Back, Chest | 2

Ready for some heavy lifting? Every part of your upper body will be under tension and load with a series of exercises to promote the growth of muscle.

This entire workout involves dumbbells… all you will need aside from dumbbells is a mat!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 2 x 17.5kg, 2 x 10kg and 2 x 4kg. Below are the specific weights I am using for each exercise!

17.5kg
CHEST PRESS
CHEST PRESS
CHEST PRESS

10kg
FLYES
FLYES
FLYES

17.5kg
RENEGADE ROW
RENEGADE ROW
RENEGADE ROW

17.5kg
PULLOVER
PULLOVER
PULLOVER

10kg
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

4kg
REAR DELT FLY
LATERAL RAISE
REAR DELT FLY
LATERAL RAISE

Finisher:

10kg
ALTERNATING FRONTAL RAISE
FRONTAL RAISE X1 dumbbell

These workouts will highlight to many of us that we can infact consider increasing the weight we have previously used.

It is not often I increase my weight, and infact sometimes I will use lighter weights than I could do such as 15kg for lunges in day 1 or 10kg for the shoulder press whereas I could do heavier if seated etc but I find it helps if I provide what weights I am using in relation to each workout as the timer varies, therefore the rest. Other aspects that affect the weight include when in the workout do I do a certain exercise, what came before it and how many sets.

Though I do think many of you might end up considering upping your weight particularly in lower body workouts as we progress!

We will be hitting the arms specifically on day 5 even though the biceps and triceps were involved in this workout and also within day 3!

You should notice just how much demand is on the triceps on particular during the chest press and also shoulder press!

Day 2 Upper Body! Let’s hit it!

Cx

……………………………………………………………

Useful Links

……………………………………………………………

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.

[amiraxperimentalx]

Dear Caroline, as a mom of deep special needs teens, obese, unemployed, plagued with depression, feeling I'm not physically and mentally able to take care of them, I am SO glad people told me about your channel. Started yesterday, I'm aching all over the place, but I feel so happy to be abble to do workouts. I'm in tears, truly. Thank you, thank you, THANK YOU!

[saachinaik]

This is the only channel where I've never seen a single hate comment. Speaks volumes about how positive our community is ♥️.

[alexanajarro]

Let's just take a moment to admire the production of this program and every CG program!! I can definitely notice some changes in the color palette, theme, dumbbells, the clothes, the quality overall. I don't know if it's just me but I'm impressed by how detailed Caroline workouts and videos are!! They are perfect in every way from beginning to end. Thank you Caroline!!🥰

[BeverlyHallett-zz]

Very thankful for Caroline. At 71, following her programs have increased my energy and strength immensely. Being autoimmune, I cannot do a lot of aerobic, but I find, I'm not missing it a lot. I really love the format she uses and I've never hurt myself during a workout. She is a very sweet person. God bless her!

[starshine]

i love it so straightforward, no bs, just work, no excessive talking during workout

[jeannelynngray]

I don't know why but when I see you, in the middle of a workout, pause to catch yourself and reset... I gives me so much strength to keep going. I'm getting back to a healthy lifestyle after six months of heartache and struggles and now I actually wake up excited to face the day because, first thing in the morning, I get to do one of your workouts! I can't wait for tomorrow!

[matthewalmond]

Wasn’t yesterday such a brilliant start to thus new series! And today we have thus fantastic upper body workout to look forward to...once again all our favourite exercises here but it’s going to be intense...interesting to use such a wide variation of weights! Thank you to everyone who has written such lovely replies to my comments and thank you, Caroline, for everything that you Do!

[taniadixon]

love love. I'm 54 and done all your Epic programs. I have more muscle than I had when I was 20. U rock caroline and so inspiring

[brigittegarrett]

I am so out of shape that I did most of the exercises with no weights and even that was challenging. I’m excited to keep it up and feel sore but energized! Thanks Caroline!!

[BarbaraBertolini-ir]

I love this series. I love it's no nonsense and just the right amount of time. I love that there's no talking, just getting down to business. No ad breaks.

[Debbielifestyle]

This is my first time joining a series from the beginning! Love love love everything ❤️ The community is amazing, no negativity. Bring on day 3 tomorrow 😁

[briana-kbph]

Loving this format— 1minute + multiple sets. Really end up feeling the fatigue! Everything on this channel just gets better and better . 💜💜

[KyleIrwin]

Absolutely LOVING this series so far! Despite being relatively shorter length workouts, I can definitely feel it after! 💪Case in point - I had to type this with my nose as my upper body is taking a wee break from doing anything right now 🤣 Can't wait until tomorrow!

[zoesdream]

I love the feeling I get when I hear the epic “Done!” music. It makes me feel like a hero. Thanks Caroline!

[pamhn]

I may have found your channel a little bit late but i just want to say that i'm starting my 2024 year with your training series and i'm enjoying them tyyy so much for these videos ❤

[coldtink]

I’ve always had preference for a 30 min workout. This series is perfect! Loved this one. I did modify the renegade row to tapping each shoulder alternatively without weight for anyone who found that movement difficult

[saachinaik]

Hi Caroline 🙋🏻‍♀️, I'm pretty sure everyone noticed the new CG dumbbells you are using😏. Could you let us know when they would be available for purchase? I was looking for an opportunity to thank you financially for these awesome workouts you provide us with, and low and behold this is the perfect opportunity. 🤩

[hannahbrown]

I am loving the Iron series already! everything! The format, the music, & 30 min workouts are perfect to fit into our lives now everything is busy again! plus I feel I work so hard in those 30 minutes! 💪🏻
Also thank you Caroline for the tips & advice, even just the breathing & visualising the muscle when working it, it’s surprising how much this helps the way the dumbells are used.
I’ve never loved weights this much ever 😀 thank you

[amfwwc]

I’ve been working out with Caroline for around a year now and I felt super strong after today’s workout. I remember doing 30lb dumbbells for chest press and that being hard a year ago, and now I did the chest press, renegade rows and pullover with 40lb dumbbells in this workout(which is slightly more than 17.5kg). I feel so proud of myself for completing this workout with those weights. I am so grateful for Caroline!

[MamaBoo]

I am absolutely loving this Iron Series. At 55 y.o., my body is already responding much better to the superslow movements rather than the typical faster paced movements I've been doing for the last year or two. Thank you CG!