45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3
Let’s build the upper body strength!! Compound and isolation exercises with this upper body workout to majorly hit the chest, shoulders, back, triceps, and biceps!
All you will need for this workout is a pair of dumbbells and a mat.
The dumbbells I am using are 15kg each and 9kg each. Please note you can use one pair of dumbbells or multiple depending on what you have access too!
The timer will be on throughout for 40 seconds of work, 20 seconds rest.
We begin with the compound movements, all repeated 4, 3 or 2 sets and rotating between chest, shoulders and back. We then move to more isolation movements involving dumbbells and bodyweight to finish the shoulders and target the arms!
As always, go at your own pace!
Of course there is a finisher; regular push ups for 20 seconds, 20 seconds hold at bottom position followed by 20 seconds of push ups! This should be very challenging considering the workload we have done already!!
CHEST PRESSCHEST PRESSCHEST PRESSCHEST PRESSSHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
BENT OVER ROWS
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
DECLINE PRESSDECLINE PRESSDECLINE PRESS
ALTERNATING PRESSALTERNATING PRESSALTERNATING PRESS
PULL OVERSPULL OVERSPULL OVERSPALMS FACING CHESTPALMS FACING CHESTPALMS FACING PRESS
PALMS FACING PRESS
RENEGADE ROWS
RENEGADE ROWS
FLYES
PUSH PRESS
ALTERNATING ROWS
PALMS UP CURL TO PRESSTRICEP PRESSSINGLE ARM PRESS
SINGLE ARM PRESS (switch)
REAR DELT FLYES
DIVE PUSH UPS
SKULL CRUSHERS
LATERAL RAISES (one side)
LATERAL RAISES (switch)
PARTIALS
WIDE CURLS
FRONTAL TO CHEST PRESS
PUSH PRESSFINISHER: 20/20/20
PUSH UPS/ HOLD/ PUSH UPS
Ensure you control every single rep!
With the rear delt flyes, try to slow the lowering portion.. it is difficult!
I know so many of you will love this session and really feel pumped after (literally too!)
Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0
Cx
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
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan
EPIC II Program:
▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
My Other Workouts:
▶ 30 Min Pumping Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ 10 Min Unbroken Abs Workout: https://youtu.be/iMmMK_8BfcU
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
Видео 45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3 канала Caroline Girvan
All you will need for this workout is a pair of dumbbells and a mat.
The dumbbells I am using are 15kg each and 9kg each. Please note you can use one pair of dumbbells or multiple depending on what you have access too!
The timer will be on throughout for 40 seconds of work, 20 seconds rest.
We begin with the compound movements, all repeated 4, 3 or 2 sets and rotating between chest, shoulders and back. We then move to more isolation movements involving dumbbells and bodyweight to finish the shoulders and target the arms!
As always, go at your own pace!
Of course there is a finisher; regular push ups for 20 seconds, 20 seconds hold at bottom position followed by 20 seconds of push ups! This should be very challenging considering the workload we have done already!!
CHEST PRESSCHEST PRESSCHEST PRESSCHEST PRESSSHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
BENT OVER ROWS
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
DECLINE PRESSDECLINE PRESSDECLINE PRESS
ALTERNATING PRESSALTERNATING PRESSALTERNATING PRESS
PULL OVERSPULL OVERSPULL OVERSPALMS FACING CHESTPALMS FACING CHESTPALMS FACING PRESS
PALMS FACING PRESS
RENEGADE ROWS
RENEGADE ROWS
FLYES
PUSH PRESS
ALTERNATING ROWS
PALMS UP CURL TO PRESSTRICEP PRESSSINGLE ARM PRESS
SINGLE ARM PRESS (switch)
REAR DELT FLYES
DIVE PUSH UPS
SKULL CRUSHERS
LATERAL RAISES (one side)
LATERAL RAISES (switch)
PARTIALS
WIDE CURLS
FRONTAL TO CHEST PRESS
PUSH PRESSFINISHER: 20/20/20
PUSH UPS/ HOLD/ PUSH UPS
Ensure you control every single rep!
With the rear delt flyes, try to slow the lowering portion.. it is difficult!
I know so many of you will love this session and really feel pumped after (literally too!)
Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0
Cx
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
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan
EPIC II Program:
▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
My Other Workouts:
▶ 30 Min Pumping Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ 10 Min Unbroken Abs Workout: https://youtu.be/iMmMK_8BfcU
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
Видео 45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3 канала Caroline Girvan
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