IRON Series Day 27: 30 Min Upper Body Antagonist Sets
Caroline Girvan- Duration
- 37 min
- Level
- Intermediate
- Body Focus
- Upper Body
- Est. Calories
- ~264 kcal
Caroline Girvan’s Day 27: back and chest supersets with dumbbells, antagonist sets and a push-up burnout in 30 minutes.
Day 27 of the IRON Series pairs back and chest exercises in antagonist supersets, with 60 seconds per exercise so each superset lasts two minutes. Renegade rows, pullovers, presses and light shoulder raises all feature, and a landmine row and push-up burnout finisher closes it out. Caroline calls it the most demanding upper body day of the program; the video runs about 38 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with several dumbbell weights who want a demanding, structured upper body session.
Who Is It Not For?
Not ideal for beginners, without a range of dumbbells or if your wrists or shoulders are sore, as it includes renegade rows and push-ups.
Key Benefits
Builds back, chest and shoulder strength while challenging stability and control through antagonist supersets.
Things to Keep in Mind
Choose loads you can control for the full minute, brace your core on renegade rows and ease off the push-ups if your wrists or shoulders hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session