Day 12 of EPIC | Shoulder Workout with Dumbbells

Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells.

You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells!

The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest.

PALMS FACING PRESS
rest
PALMS FACING PRESS
rest
PALMS FACING PRESS
rest
ALTERNATING PRESS
rest
ALTERNATING PRESS
rest
ALTERNATING PRESS
Rest
SINGLE ARM PRESS
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
Rest
FRONTAL RAISE
Rest
FRONTAL RAISE
Rest
FRONTAL RAISE
Rest
LATERAL RAISE (elbows 90°)
LATERAL RAISE (elbows 90°)
LATERAL RAISE (elbows 90°)
HAMMER FRONTAL RAISES
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
Rest
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
Rest
REAR DELT FLYES
Rest
REAR DELT FLYES
Rest
REAR DELT FLYES
Rest
AROUND THE WORLD
Rest
AROUND THE WORLD
Rest
AROUND THE WORLD
Rest
LATERAL RAISES
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
Rest
ARNOLD PRESS
rest
ARNOLD PRESS
rest
ARNOLD PRESS
Rest
PARTIALS
rest
PARTIALS
Rest
PARTIALS
Rest
FIGURE 8
rest
FIGURE 8
ResT
FIGURE 8

Finisher:
For 30 seconds x 3 sets
PIKE HOLD/HANDSTAND HOLD

Burn out: 45° PRESS

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout!

Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows.

This is a solid deltoid session so enjoy!! 💪

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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

[elyserhead]

I remember when did this workout the first time I had a lot of trouble getting into the handstand holds. This time around I got into position with ease and held the pose for 30 seconds each time. I’m seriously blown away. Thank you Caroline. You have taken my level of fitness to a whole new dimension! 🙏💪❤️

[dilnaznalladaru]

Can we start a “ thank you “ Jar for Caroline . It still won’t be enough for the effort she is taking for us ..

[lisahyland]

I want to quit every workout at the 60% mark. Every day I push through and feel so good. Thanks!! 💕

[fionaf]

I can't understand why there are dislikes, everything is so good, and the movements chosen are very safe ones... it might be too difficult for beginners, but this channel is not the only workout channel on the platform. Why have to put dislike 😕😕😕

[Melodytfc]

Great work out Caroline, I've reached the age of 70, I've been to gyms on and off over the years but I have never been as motivated as I am now. And thank you so much for being with us during the workouts and not just a figure on the screen, Fab-u-lous 😘😘

[lucienebr]

When I was preparing the handstand hold in the wall, my cat entered the room staring at me with a "wtf" look. Then, when I spoke aloud "how do I come back to the floor?", he walked away as he was thinking "not my problem".
I was never able to hold a handstand like this. It was fun, I'm felling stronger!

[AnneObozua]

I can't thank you enough Caroline. You are simply the best . I am so glad to be a part of this programm, the sound track is always on point. I am seeing changes already in my body. You are a blessing to humanity . Sending you lots of love and positive energy from Nigeria. 😘😘😘❤💪

[jojobean]

I did this program last year and the marks from my shoes are still on my wall. I left them as a reminder of how strong I am! I am doing the program again as I had a baby 6 weeks ago. 🖤 feeling EPIC!

[alejandraplaza]

I’ve never been able to do a handstand hold, until today. I was so surprised of what my body can do !!! Thanks Caroline ❤️!!

[amberlove]

This was tough, but I did it! That modified handstand I did was great. I was going to try the regular way, but then I said, “I don’t have time to go to the hospital.”😳🤣🤣🤣

[iamdevanshkalra]

The Epic Program is one of the best programs I’ve done so far! It’s so much fun and the exercises are so different. It keeps my body guessing! ❤️ 💪🏻

[alexandralane]

Just awesome I’m a student nutritionist and I’m telling all my practice clients to follow your training programme it’s absolutely the best .Thank you so much Caroline shoulders are on fire 🔥 😊💜

[Daya-eose]

this is the most nicest, motivaded and uplifting comment section! Caroline's community is one of the best, I love how it doesn't focus on how many calories you burn or how many kg you loose, she is just out here building healthier and stronger people. Now I can't wait for it to be tomorrow and rock this workout!

[nancyferris]

Another fantastic old school workout!! I am 71 years old and I feel I crushed that workout this morning. Thank you for inspiring me to take on the day.

[angelaevapppp]

I AM NOT SKIPPING ADS EVEN IF ITS 5MINS LONG. YOU DESERVE THIS CAROLINE I SUPER YOUR WORKOUT ❤❤❤❤❤❤❤❤❤

[lisanelson]

My quads are feeling yesterday so can only imagine my shoulders with be hot tomorrow 😫 😩 Thank you Caroline 😊 growing n glowing 😍

[YakhoAtash]

When it gets hard, your smile makes me keep it up. Thank u Caroline.

[KasiC]

Ok so who else put their feet on the wall and was super surprised they could even do a handstand like that!! Love love love these series!!

[vickarvan]

I never thought I could do a handstand...I read many of the comments daily and I'm really proud of all of us!!! Caroline, thank you so much!!!🥰🥰🥰
Vicky_Greece.

[anthonycarson]

Probably one of the best crafted shoulder workouts I have done. Love the combination of three heavy sets followed by the lighter no rest sets. Great to see the around the worlds, I think these are great 👍 and never really used, so great to see them incorporated Caroline.I used 12.5 and 7.5 kg DBs. Caroline thanks so much for the tip on walking up the wall to get to the handstand that worked a treat as did the remember to breathe tip as you are inclined to hold the breath a little. Really happy to have manage those as the last time you included them I had to do the alternative and that deflated me a little. I'm so happy after that amazing workout 💪 so good I'm going to do a delt update on instagram.😜 Thanks Caroline for another superb 40 mins, its clearly not only the team who are benefiting from EPIC, your definition is insane and I think thats why people love your workouts because your living it with us and we can all see the results. See you tomorrow 🙂👊👊👊🔥🔥🔥