It’s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)!
The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set!
The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and triceps
I also use 1 x 8kg for the finisher sets!
On-screen during the rest period it will clearly say what weight I am using if I have changed it since the last set! It is also detailed below just for your reference!
2 x 15kg
‘SLOW ECCENTRIC’ CHEST PRESS
‘SLOW ECCENTRIC’ CHEST PRESS
REP IT OUT!
STAPLE
WALK OUT TO TRICEP PUSH UP
SLOW ECCENTRIC’ DIAMOND PRESS
‘SLOW ECCENTRIC’ DIAMOND PRESS
REP IT OUT x1 DUMBBELL!
STAPLE
WALK OUT TO TRICEP PUSH UP
1 x 8kg
50/10
SLOW ECCENTRIC’ X1 SHOULDER PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PUSH PRESS
STAPLE
WALK OUT TO TRICEP PUSH UP
SLOW ECCENTRIC FRONTAL RAISE
SLOW ECCENTRIC FRONTAL RAISE
‘FASTER’ PACE!
STAPLE
WALK OUT TO TRICEP PUSH UP
2 x 4kg
SLOW ECCENTRIC REAR DELT FLY
SLOW ECCENTRIC LATERAL RAISE
SLOW ECCENTRIC REAR DELT FLY
SLOW ECCENTRIC LATERAL RAISE
PARTIAL REAR DELT FLY
PARTIALS LATERAL RAISES
STAPLE
WALK OUT TO TRICEP PUSH UP
BODYWEIGHT DIPS (SLOW LOWER)
BODYWEIGHT DIPS (SLOW LOWER)
COBRA PUSH UPS
FINISHER!
8kg
40/20…
SPRAWL
STANDING DIAMOND PRESS
SPRAWL
FIGURE 8!
SPRAWL
DRIVE THE CAR!
You will appreciate the dynamics involved within the staple and an opportunity to not only perform bodyweight but also increase the heart rate that bit more!
Overall this workout is a hypertrophy workout with the focus on increasing time under tension during the eccentric (lowering) phase to promote increased strength, stability, control of joints and stronger connecting tissues…. all with a dynamic staple in between!
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/fX0ltj1fV3E
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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@CarolineGirvab OUTSTANDING!!!!! OODLES of CONTENT the FORMAT the CLOCK…YOUR BEST WORK IS HERE ON YOUTUBE!!! tytytytty
Oh simply amazing and that ending thank you Caroline
18/03/2025
FUEL Series 30 Min TEMPO – Shoulders, Chest & Triceps Workout | Day 27
done ! Excellent session!! So Good after this session and so burn aswell!! 
! Thank you Caroline ! and congratulations to the team! See you soon
!
If by any chance, someone reads this comment before the workout… See you later in heaven
Man I do t know what it is, but I have a hard time processing skullcrushers! I get to failure with ten pounds after three sets of ten to twelve reps, but when I up to fifteen pounds, I can barely get 3-5 reps! It’s been like this a while, any tips yall?
12/03/2025
FUEL Series 30 Min TEMPO – Shoulders, Chest & Triceps Workout | Day 27
SWEAT SESH COMPLETE! Excellent session to feel the fire in my shoulders & triceps ! ! So good after this session but this finisher was too killer!! 
! Thank you Caroline ! and congratulations to the team! See you soon
!
LOVED IT!
Wonderfull hi From México
Where are you from.
I’m new here and i loved
Amazing workout ! I always feel great after your workouts! Thankyou
BRAVO, tu n'est pas une fille mais une machine… Tu est belle , souriante et de bon conseils, tes cours sont géniaux, je te découvre ce jour, j'avais l'habitude de suivre TIFF x DAN, mais je vais m'abonner à ta chaine tes exercices sont variés, et que les machos ne s'y trompent pas, le fait que tu sois une fille ne change rien à la difficulté des exercices, je viens de finir celui ci, je suis out et j'ai travaillé moins lourd que toi… bravo et merci de nous partager tous ça…. j'aimerai tant que ma fille suive ton exemple…. well done
Super
5kg
LOVE!!! You are changing my life!!!!!
Wow – great workout!
Day 27 Done!!!
Hello Great training @carolineGirvan
I feel activation in the correct spots for the first time after many years of exercise. Thank you Caroline!
01/12/24. Excellent, powerful and effective routine. I now have more strength in my arms and shoulders. Before, I remember that I couldn't do a single push-up. Now I can see the change in my arms and I'm getting better. That makes me very happy. Thank you very much, Caro. I send you my regards from Mexico.
Segunda vuelta 27/11/24
Im done couch
I c
ompleted this with 30, 20, 17 & 5 lbs dumbells.
Completed 10/23/24. Skipped cardio did weights instead. 8/10/12 lbs. Shoulder pain.
I really didnt feel like it today but so glad i got it done, shoulders burning! Also team bare feet when working out at home!
You're great! Thanks!
I thought I would crash the "car'!!!!
That was great
Mary me !
يحمس !