30 Min LEGIT Lats and Tricep Workout with Dumbbells | EPIC Heat - Day 28

The triceps and lat combination within this superset upper body workout is guaranteed for a challenging session!

The lat muscle refer to the Latissimus Dorsi muscle which means ‘broadest back’ as it is one of the widest muscles in the body and is the largest in the upper body.

The lat muscle is used within many activities particularly swimming, rowing, pull ups, pull downs and resistance training rows.

The lat muscle is a large v shaped muscle covering the width of the back that provides stability and protection for the spine. It allows for abduction, extension and internal rotation of the arm along with depression of the scapular.

The lats are the base for a strong back to allow for safe training and to prevent overcompensating with other muscles during training therefore reducing risk of injury. Even during a squat, the lats help provide stability for the weight.

The lats can be visible from the shoulder to the hips and add to a taper appearance of the back.

I have chosen the pullover as one of the staples as I simply love this movement. It is one of the best isolation movements for the lats there is!

Every time you push away from the body, you are using the triceps! Think chest press, shoulder press, pushing a door open!

The role of the triceps include stability for the upper body and allow for extension of the elbow and work alongside the latissimus dorsi muscle to bring arms closer to body.

The tricep muscles make up a majority of the mass in your upper arms yet sometimes people can overlook building the triceps in favour solely of the biceps!

So for a balanced, strong body I would recommend to think about the muscles utilised when you are performing the movement in order to gain the stretch and contraction of the muscle(s). During bent over rows, a gentle stretch at the bottom but contraction pause at the top! During skullcrushers for example allowing the tricep to lengthen by full range then contract at top!

The timer will be on for 50 seconds per exercise within each superset with no rest, however pease don’t rush into position! Following each superset, you have 20 seconds rest!

The staple superset will appear 5 times throughout the workout!

For this workout you will need a pair of dumbbells and your mat! The dumbbells I am using for your reference are 8kg each and a heavier dumbbell at 15kg for pullovers!

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

TATE PRESS
SKULLCRUSHER
TATE PRESS
SKULLCRUSHER
Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

DIAMOND PRESS
TRICEP PRESS

DIAMOND PRESS
TRICEP PRESS

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

SINGLE ARM SWEEP
KICKBACK (same arm)

SINGLE ARM SWEEP (switch)
KICKBACK (same arm)

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

STAGGERED PUSH UP
X1 ARM COBRA PUSH UP (same arm)

STAGGERED PUSH UP
X1 ARM COBRA PUSH UP (same arm)

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

DIAMOND PUSH UP
TRICEP PUSH UP

DIAMOND PUSH UP
TRICEP PUSH UP

Finisher:

Tricep ladder one side
Switch side!
Plank ladder
Cobra push ups!

I hope you love this as much as I did!! It was particularly challenging and I expect to feel the effects over next couple of days brushing my hair!😆

Enjoy!!

Cx

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[anastasiali]

let’s appreciate the description!! caroline has helped shift my perspective of working out from burning calories and looking a certain way to strengthening my body in a way that will benefit my physical and mental health and help me carry out my day to day actions better 💞

[buleciliwe]

My son this morning, "Mommy, Caroline has posted a new video, have you done it yet? (in an instructional tone), Me: No, I haven''t done it yet He: Well, you must do it! (a clear instruction!).
You've become such an important part of our lives, Caroline! Thank you for all you do.

[alessiamarigliani]

How much we love reading "you are epic". We really are 🌶️🔝

[notpeixxying]

CAROLINE WITH HIGH PONYTAIL🔥🔥🔥🔥🔥🔥🔥🔥🔥 so prettty

[matthewalmond]

Hi everyone...it will be good to work upper body today after yesterday’s quads extravaganza! This looks like a great triceps workout! As it’s upper body day I’m planning some outdoor sprints first! Have a great workout everyone! Thank you, Caroline! Have a lovely day! Matthew

[manikagupta]

You know that it's gonna be intense when Caroline switches to slightly lighter pair of weights.., 🔥🔥

[AnniLloyd]

Can we all take a minute to appreciate what Caroline goes through to get a visually pleasing set. This time even the toenails are painted white to match the leggings. That my friends are attention to details 🌟🌟🌟 Thank you Caroline for an awesome workout ❤️❤️❤️

[aknownperson]

I don't know how she manages to look so pretty in each one of her videos 🔥🔥😍😍

[jencoughlan]

I love everything about this, the format, the burn And Caroline smiling us through it all, just perfect x

[ANKITA]

Tomorrow I am going to take my first vaccination dose. Will never know if the pain was because of that or Caroline. Triceps are burning like hell. Thank you Caroline for yet another amazing workout.

[zfranco]

Yes! 💪💪 can’t wait to do this tomorrow morning 😄

[LiahEscobedo]

Omg ! Caroline continues to kill us in a way that we are all addicted to ! LOL. I hope everyone is doing well in this workout, I know I am. I am a high school track athlete and have been noticing more strength and ability in my other training. Sometimes I switch Wednesday and Thursday trainings to ensure rest before competitions, and I find these workouts to be great to improve. I feel so mentally and physically stronger, as well as my mindset on fitness. The quad workout of Tuesday was KILLER and filled with burn, and can’t wait for this upper body one to complete on Thursday. Wishing you luck, and love ur looks Caroline !

[priyadarshinijadhav]

Caroline has provided so useful and great description about lat muscle and triceps muscles. Where else can we get such a great knowledge about muscles in different parts of our body and their functions!! Caroline you are truly a blessing. Thank you so much for all your great efforts to make such great workouts and very useful related information available for us! Definitely looking forward to do this workout today.. Lots of love ❤ Have a wonderful day Caroline and everyone!!

[leonelanicole]

Hi Caroline! I'm currently in school studying to be a physical therapist, and I think it's so cool how you apply all of the knowledge there is in regards to training all of the muscles, and how important they are in regards to every day mobility and activities. There is a science to it that is absolutely fascinating and my love for my field has grown more following your workouts. Our body is one big machine that all works together and we should treat it kindly. This is my first program of yours that I am following and I absolutely love it! Thank you for sharing it with the world!❤❤❤

[zezee]

Omg what a brief detail on lat muscle I never knew that this muscle is very useful and hats off to caroline who really make sure that we have full knowledge of whatever muscle we are working on..and it's really good to know that u give so much time and effort for each and every detail ....I'm really excited for this workout session...will definitely gonna enjoy it

[FlossontheMill]

Caroline's intros and information are amazing. This one especially struck me because of some of the following:
Knowledge is power and we are all aiming to power our way through these workouts, it stands to reason, the more knowledge and understanding we have, the more power we achieve.
Technique is key, with this you will notice better results, and progress to your chosen goals knowing you have developed through strength and good technique.
We are lucky to have Caroline, who shows us the techniques, we pay her, and ourselves back, by growing physically and mentally stronger.
There was a line in the intro that really struck a chord with me:
"This is where the magic happens", Caroline was referring to the lowering movement of the sweep. It's a brilliant phrase, it helped me so much during this workout. It conjours up an image I will take with me through these workouts to help me achieve my personal goal.
I hope everyone enjoyed this challenging arm and back workout. I think we've earned our active rest day after this. 👍🏻👍🏻☺️☺️👊

[mercymuteke]

I did this today after work. Caroline, this was challenging, I used my 2(7.5kg Dumbells). When it came to Diamond and Tricep push-ups, oh well, I managed only four, I just couldn't do them, I was literally shaking. Active rest day well deserved tomorrow. Sprints and yoga. ❤💪

[Marinette]

My heart is pounding, I can barely type this, but I've been doing this very challenging -challenging for me- workout for 20 days, and happy to say, today was the first time, I didnt need to stop the video and I did it to the end. Happy woman. Thank you Caroline.

[inapeacheroni]

Maybe I'm imagining things but I'm pretty sure I read somewhere, that Caroline warned us of this workout. That we will not be able to brush our hair for the next few days. Honestly.. I'm having difficulties holding my phone atm and I'm pretty sure my triceps died at the very last pullover superset. X'D
This workout was great! I really loved it!

[tonym]

Really glad it’s all uppers - lowers still sore, so time for a warm up run to push into this but first some much needed ☕️ ☕️ 😁🔥 Thanks for the upload & continued support Caroline, have a brilliant workout everyone 💙