45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3

Share this & earn $10
Caroline Girvan
Published at : 06 Jan 2021
64198 views
4513
15

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.
upper body workoutchest workoutshoulder workout

Sunday service 3rd Jan - 'A certain hope in an uncertain world'.

Sunday service 3rd Jan - 'A certain hope in an uncertain world'.

Dnce   truthfully

Dnce truthfully

YUMMY FOOD HACKS || Ultimate Snack Hacks You’ll Wish You’d Known Earlier

YUMMY FOOD HACKS || Ultimate Snack Hacks You’ll Wish You’d Known Earlier

A WHOLE DAY OF EATING + WORKOUT

A WHOLE DAY OF EATING + WORKOUT

Cyberpunk 2077 Dev Admits Game Was A Mess And Offers Refunds

Cyberpunk 2077 Dev Admits Game Was A Mess And Offers Refunds

Can I Make ART Using ONLY a COLORLESS BLENDER???

Can I Make ART Using ONLY a COLORLESS BLENDER???

FSX | Aerosoft Orly Airport

FSX | Aerosoft Orly Airport

Trust and the Category Advisor

Trust and the Category Advisor

In 2020, Why does the serious "Container Shortage" problem happen?

In 2020, Why does the serious "Container Shortage" problem happen?

summer outfits of the week ✨| casual and comfy

summer outfits of the week ✨| casual and comfy

How to Make Seasoned Salt - BEST RECIPE EVER

How to Make Seasoned Salt - BEST RECIPE EVER

Blur - Girls and Boys

Blur - Girls and Boys

Learn English: Daily Easy English Expression 0683: iffy

Learn English: Daily Easy English Expression 0683: iffy

Everything You Need to Know About Chess: Tactics & Strategy!

Everything You Need to Know About Chess: Tactics & Strategy!

THIS GAME IS INCREDIBLY BEAUTIFUL! - Maneater PS5 Gameplay

THIS GAME IS INCREDIBLY BEAUTIFUL! - Maneater PS5 Gameplay

These Women Are Attracted to Objects (Objectum Sexuality Documentary) | Only Human

These Women Are Attracted to Objects (Objectum Sexuality Documentary) | Only Human

MOST LIKELY...to be a GOLD DIGGAH?!// HEARTBrEaKer, MArRiEd?!

MOST LIKELY...to be a GOLD DIGGAH?!// HEARTBrEaKer, MArRiEd?!

WHEN YOUR SIBLING BLAMES SOMETHING ON YOU SO YOU GET IN TROUBLE.. 🤣🤣🤣

WHEN YOUR SIBLING BLAMES SOMETHING ON YOU SO YOU GET IN TROUBLE.. 🤣🤣🤣

"Focus" - Inspiring Motivational Rap Beat | Uplifting Hip Hop Instrumental [prod. by Veysigz]

"Focus" - Inspiring Motivational Rap Beat | Uplifting Hip Hop Instrumental [prod. by Veysigz]

English Expressions 45: Bear in mind

English Expressions 45: Bear in mind

21 FUNNY DIY TOYS YOU CAN MAKE AT HOME

21 FUNNY DIY TOYS YOU CAN MAKE AT HOME

Musical Genre Challenge with Ariana Grande

Musical Genre Challenge with Ariana Grande

Sesame Street: Courteous (Word on the Street Podcast)

Sesame Street: Courteous (Word on the Street Podcast)

Phonology is HUGELY Important in Learning a Language

Phonology is HUGELY Important in Learning a Language

NETWORK, Sidney Lumet, 1976 - The Tube Lies

NETWORK, Sidney Lumet, 1976 - The Tube Lies

Travis Scott - WAKE UP

Travis Scott - WAKE UP

Lagu Manggarai//NEKA MANGA TOMBO BECANG//Cover by Emil Goloworok//Lhand Milano Record

Lagu Manggarai//NEKA MANGA TOMBO BECANG//Cover by Emil Goloworok//Lhand Milano Record

Amazing Benefits Of Exercising Regularly

Amazing Benefits Of Exercising Regularly

Bjarne Stroustrup: The 5 Programming Languages You Need to Know | Big Think

Bjarne Stroustrup: The 5 Programming Languages You Need to Know | Big Think

Organize Your Hardware! In the Wall Hardware Storage

Organize Your Hardware! In the Wall Hardware Storage

Scrumptious Cheesecake 15 Ways

Scrumptious Cheesecake 15 Ways

Girls VS Boys! Teams Race to Build the Best Giant Box Fort!

Girls VS Boys! Teams Race to Build the Best Giant Box Fort!

Mox Epoque - Be Sure! [1999]

Mox Epoque - Be Sure! [1999]

Law of Comparative Advantage

Law of Comparative Advantage

Classical Piano Music for Brain Power: Piano Music for Studying

Classical Piano Music for Brain Power: Piano Music for Studying

The Tale (Trailer)

The Tale (Trailer)

DOJ will Become the Peoples' Law Firm Again. What's the Likely Impact on US Capitol Investigation?

DOJ will Become the Peoples' Law Firm Again. What's the Likely Impact on US Capitol Investigation?

Latest Bollywood Remix Songs 2021 - Top Hindi Dj Songs - Remix - Dj Party - Hindi Songs

Latest Bollywood Remix Songs 2021 - Top Hindi Dj Songs - Remix - Dj Party - Hindi Songs

Big Animals | Iowa State Fair 2015

Big Animals | Iowa State Fair 2015

CALIFORNIA RECALL of NEWSOM is UNDEMOCRATIC

CALIFORNIA RECALL of NEWSOM is UNDEMOCRATIC

Megan The Publicist Banned This Topic?!

Megan The Publicist Banned This Topic?!

Bellanova - One Voice - Memories (02.12.20)

Bellanova - One Voice - Memories (02.12.20)

50 COMMON ENGLISH PHRASES TO USE IN CONVERSATION

50 COMMON ENGLISH PHRASES TO USE IN CONVERSATION

losing   interest

losing interest

Might also be a cold...and potentially one of the sneeziest I've ever had!

Might also be a cold...and potentially one of the sneeziest I've ever had!

ZaeHD & CEO - ROBOTICS (Official Music Video)

ZaeHD & CEO - ROBOTICS (Official Music Video)

HOW TO FILE FORM 2551Q | 4TH QUARTER PERCENTAGE TAX 2020

HOW TO FILE FORM 2551Q | 4TH QUARTER PERCENTAGE TAX 2020

What do you think will be illegal in 100 years that is perfectly legal now?

What do you think will be illegal in 100 years that is perfectly legal now?

Sudirman - Antara Hujan Dan Air Mata | Asia's No. 1 Performer (1989)

Sudirman - Antara Hujan Dan Air Mata | Asia's No. 1 Performer (1989)