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July 6, 2022

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 Content Creator is using for your reference are 2 x 15kg for the chest at the beginning. We 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 Content Creator is using if The content Creator has 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: youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/fX0ltj1fV3E
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU

FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: 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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