ENDURING Upper Body Workout - Complex Training | EPIC III Day 22

Compound movements paired with isolation exercises to target all areas of the upper body using 3 minute complexes, dumbbells and some bodyweight exercises too!

Each complex is 3 minutes duration with 30 seconds rest inbetween!

For this intense session, you will simply need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 15kg at the beginning for the back, chest and shoulders then the remainder will be with 6kg!

You will notice that some of these complexes are quite simple! Lateral raise on one side, then switch for example! This format becomes very challenging very quickly. However, the challenge is being able to maintain good form. It can always be made slot easier by simply swaying the dumbbell up and letting it fall… but to ‘lift’ the dumbbell and almost ‘set it back down to starting position’ or at least slow down the lowering… this is the challenge!

SHOULDER PRESS x10
PIKE PUSH UPS x10

SINGLE SIDE CHEST PRESS
X10 per side

SINGLE ARM BENT OVER ROW
X 12 each side

LANDMINE ROW x15
PUSH UPS x10

REAR FLYES x10
ARC PRESS x10

CURLS TO ARNOLD PRESS x10
PALMS UP CURL x10

LATERAL RAISES
x5 per side

PARTIAL PRESSES x10
PARTIAL LATERAL RAISES x10

PRONATE GRIP FRONTAL RAISE
X5 per side

TRICEP PUSH UP x5
DIVER PUSH UP x5

HAMMER CURL x10
HAMMER CURL 1/2 REPS x10

For me personally, this was one of the most challenging complex workouts as it is all upper body. The upper body tends to fatigue quicker than lower body and not to mention the grip being tested! But it is important to remain as calm as you can! Make sure you are not holding your breath and remember that if it is really difficult… that’s a good thing! It should be!

You’ll love this format… and so will your shoulders, arms, back, core and chest! 😁

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

[iamdevanshkalra]

I'm still feeling my legs from yesterday, anyone else? I'm not sure how well my legs are going to hold my body up as I feel like I fell off a mountain but super excited for those complexes! Ready to get my pump on, let’s go!!

[lisahyland]

Can't wait. After a year of doing your workouts I'm so much stronger than before. Such a good feeling ❤️❤️

[mariafahy]

Thank you Caroline, got up this morning felt really unmotivated and didn’t want to do this workout. I have it done now and feel brilliant. Good luck everyone. ☺️

[sharonthompson]

Such a great workout. The chest press really got me 🥵 I don’t mind when Caroline pauses … it automatically means I can pause too 😂 Feeling stronger after this! Have a great day all! Thank you Caroline for making us all feel amazing 🤩

[riaj]

Yesterday's workout was one of the hardest leg workouts I've ever done, it was packed with so many Bulgarian lunges! Today's workout looks amazing as well, best of luck to all of you!

[wilsonlindamarie]

Who here loves and can't get enough of Caroline?! We are so blessed to benefit from your fitness expertise, through your varied, engaging and extremely challenging EPIC programs. I am actually accomplishing my strength-training fitness goals because of you, and I just wanted to give you a huge shout out, on behalf of all of us, for the amazing content you put out each day. We love you!!!

[jpinnick]

I have been really enjoying Epic III. This is the first time I’m following a full program instead of just doing random videos. I am loving it, and so look forward to how it will feel to finish this program to completion. My body looks more toned but more importantly I feel stronger!!! I cannot believe this is all for free. Your the bomb Caroline!

[melinda]

This was tough..but great. Really enjoyed it..especially the rows and pushups. The landmine/pushup complex was my favorite. Loved the finisher! I always get excited for those deadstops.😆 Hope you have a great day. See you tomorrow!

[jihaneb]

I enjoyed this workout, loved the variety of exercises. Push-ups are my weakness, I performed chair pushup instead. Thank you for making such high quality workouts. bravo to everyone who completed this workout

[olderaccttanaoleary]

This was really good! I used lighter weights and did a few extra reps. Even managed a few good diver pushups. Feeling strong, healthy and happier thanks to these workouts and wonderful tribe!

[evancristin]

Wow!! I loved this workout. It was tough, but so enjoyable too. Thank you Caroline and everybody's comments and support. It's nice to read so many nice things and to get to know we are all together working for our best version. Thanks, thanks and thanks 💜✨🌸

[satiraju]

I used 7kg for the single chest press and found it challenging....Caroline was using 15lg...wowsa!! Loved this upper body complexe session, so much pain but in a good way 😘thank you C 💙💚

[christineroberts]

I loved this routine. Simplicity plus challenging endurance is a work of art.

[manonbrochu]

Time goes by so fast. Having a ball and so proud or myself for just doing it. You have changed my life on so many ways Caroline. I am eternally greatful 😘

[wanzybeem]

Good morning Caroline and everyone. Enduring upper body was tough and fun. I am loving seeing how strong my upper body is becoming each time and it’s all thanks to you Caroline. I liked the workout and I was challenged. Hope you all enjoyed it. Have a lovely day. 💪🏾💪🏾🔥🔥

[matthewalmond]

Morning Caroline...morning everyone...isn’t this such a brilliant week with pyramids and tempo training and complexes too! Challenging, intense but interesting workouts every day! Today’s upper body complexes look hard...but I’m sure we’ll all have fun and smash the workout! The lovely cool green colour can take our minds off the heat and intensity if the workout! Have a great workout everyone! Matthew

[dhamodharanmanickam]

Good morning Girvantors 💚. Lovely colour. Upperbody complexes is my favourite now a days. Best thing I like about Caroline is she never done any AMAP dumbles workout as each one is different. Let's smash and get that pump Girvantors.

[adrianapamplona]

Thank you Caroline, you've changed my life, my body, my mind, my self steem and the way I feel. Today, with this upper body challenge I realized that I am stronger than ever and Im so proud, happy and motivated.
Thanks for this and every day, now you're one of the most important parts of my life ❤

[awhippersnapper]

I’m feeling yesterday’s workout! 😅 🍑 I’m really loving this series! Thank you so much for providing these videos! I love working hard and feeling strong and accomplished by the end. And when you hold up 1 finger, the best, I’m like, yes I can do it, I’ve got one more in me. 💛

[FlossontheMill]

Upper body complexes 👍 are a great format to target all those main muscles 💪. With Caroline's expertly put together routines, we can't help but grow stronger and have definition. Slow and controlled hits the mark every time. Technique and form are key ✅💯💪👍. Time to rise and smile 😁.