DEFINED Delts & Calf Workout / Dumbbells | EPIC II - Day 47

We begin with a quick, effective calf specific routine before moving to the shoulders! Front, side, rear delts, triceps, upper back and core are all working hard in this shoulder workout!

For this sizzling shoulder session, you will need a pair of dumbbells, mat for cool down and a wall (or sturdy furniture) for balance during calf raises!

The dumbbells I am using are 9kg each, I also use 6kg each for the isolation work.

CALF RAISE
HOLD
PULSES
HOLD
SINGLE LEG FULL RANGE
HOLD
PULSE
HOLD
SINGLE LEG FULL RANGE
HOLD
PULSE
HOLD
BOTH LEGS FULL RANGE
HOLD
PULSE
BODYWEIGHT SINGLE LEGQUICK (same leg)
FULL RANGE!

BODYWEIGHT SINGLE LEG (switch)
QUICK (same leg)
FULL RANGE!
DEADSTOP PRESS X4 sets
ARNOLD PRESS x5 sets
SINGLE ARM PRESS X4 sets
PRONATED FRONTAL RAISE X4 sets
LATERAL RAISES ALTERNATING X4 sets

REAR DELT RAISE (palms facing) x2 sets

REAR DELT RAISE (palms away) x2 sets

LATERAL TO FRONTAL RAISES X4 sets

PARTIALS LATERAL RAISES X4 sets

ALTERNATING HAMMER RAISES x3 sets

Finisher:

30/30/30
FRONTAL RAISES:

BOTTOM RANGE
TOP RANGE
FULL RANGE

This is a lot of reps today! Your entire shoulders, core and triceps will be working hard!

I know you are loving the strength gains and a lot of this is down to the repetitions! This session is no different!

I personally love training shoulders, however always train the shoulders with extra caution. Pause when you need to and take a moment to prevent jerking or raising dumbbells at an angle that could be detrimental.

Keep knees slightly soft, core braced (think as if you were about to be hit in stomach by an object.. you would brace for impact).

Slow and controlled... one of my favourite ways to train! Fast and furious is for HIIT, not dumbbells!

Enjoy!!!

Cx

Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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Видео DEFINED Delts & Calf Workout / Dumbbells | EPIC II - Day 47 канала Caroline Girvan