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

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

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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

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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: info@carolinegirvan.com

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

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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.

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33 Comments

  1. Fantastic! I totally enjoyed that workout. I loved how you even had to break during sets

  2. Awesome thank you very hard work but will be worth it 😬😍

  3. This has to be one of my favorite upper body workouts!

  4. So loved it! Started my Fuel journey with 2kg and 3kgs, today was using 4kgs and5 kgs throughout. So pleased my 62year old body is getting stronger and stronger. Well done everyone else on same journey and massive thank you to wonderful Caroline for making this possible x

  9. Absolutely love your energy and workout routines!

  11. this was amazing! I enjoyed it a lot.Thanks Caroline!

  13. Upper body days are always so humbling :')

  15. Wow what a fantastic workout ❤❤❤❤

  16. 22/11/24. I love arm training, an excellent, powerful and effective routine. In the past, I focused more on leg and glute work, but I have understood that I must exercise all the muscles in the body and with Caro's routines I have become disciplined, consistent and 100% motivated to do the training she tells me to do. Thank you very much Caro for being and being there. God bless you. I greet you with much love from Mexico.

  17. completed October 29, 2024, with 30lbs DB, 15 lbs DB (can't go higher for shoulder press, pain in left arm), 10 lbs DB for raises

  18. 66 here! this workout was amazing!! I've gotten so much stronger following you! Thank you

  19. Тяжелая тренировка на ноги после месяца перерыва!

  20. Супер. Плечи горят

  21. Completed 10/10/24. 8/10/12 lb db.

  23. 😂 I loved It and hared It equally 😂 awesome!! Great workout!! Now, I'm done…. 😅

  24. completed September 27, 2024, with 30lbs DB and 15/12/10 lbs DB

  27. Thanks, great workout! My arms are feeling it.

  28. 08/19/24!! 108 sober days🎉🎉🎉

  29. I don’t think I’ll be able to move my arms freely for 2 days!

  30. fabulous upper body sesh !!! clusters get ya everytime !!! ty @CarolineGirvan

  31. 2 x 20lb rows, 15lb presses, 12lb delts, 10lb laterals❤

  32. What a great arm workout although I cannot feel my arms lol I made the mistake
    Of thinking that finsher looked easy ah haha how wrong was I to choose a heavier weight? But I persisted with it and finished strong as 💪 Thank you Caroline xx

  33. That workout made me feel strong 😅 my muscles are quivering! I wish there was push-ups though! Thank you CG❤❤❤

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