UNSTOPPABLE UPPER BODY - Dumbbell Complexes | EPIC III Day 12

The chest, back, shoulders, biceps and triceps will all be on fire today! Complexes involving those compound movements at the beginning, then we move to more isolation exercises for the triceps, biceps and shoulders!

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 and chest then the remainder will be with 6kg!

CHEST PRESS x15
PULLOVER x10

BENT OVER ROW x15
UNEVEN PUSH UP (same side) x10

BENT OVER ROW x15
UNEVEN PUSH UP (same side) x10

LANDMINE ROW x15
DIAMOND PUSH UPS x10

ARC PRESS x12
ARNOLD PRESS x12

LATERAL RAISES x10
PARTIALS x10

ARC RAISES x10
AROUND THE WORLD x5

SKULLCRUSHERS x12 or 10
DIAMOND PRESS x20

90° ELBOW HOLD LATERAL RAISE x10
REAR DELT ROW x15

TRICEP KICKBACK x10
WIDE CURLS x10

21s HAMMER CURLS!
X7 BOTTOM 1/2 RANGE
X7 TOP 1/2 RANGE
X7 FULL RANGE!

The compound lifts at the beginning of the workout require a lot of energy and so by the time we reach the isolation exercises we have already been working hard.

During the isolation exercises, particularly the lateral raises, it is important to take it slow.

Please pause when you are not able to control the lowering and with the likes of the lateral raises, when you are not able to lift the dumbbells to shoulder height.

This was tough! By the time we reach the shoulders, you feel the effect of the compound lifts prior!

Take it slow. There is lots of variety and the 3 minutes do pass quickly… I would say except the lateral raises and partial complex! That was the most challenging for me!!

I hope you feel your entire upper body working hard and really connect with the muscles working!

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

[abma]

Caroline just simply and effortlessly justifies our choice to follow her program. Quality workout through and through. And free. Pure class. So humble and passionate about what she does. Respect due, respect given.

[jensmith]

Anyone else quickly preview the days workout in the morning to mentally prepare yourself for the workout in the afternoon? 😍

[kahrah]

This woman makes me do exercises I would normally avoid… the magic of CG 😆

[lilyarfithalov]

Caroline's workouts are getting progressively more difficult with each day. I decided to stick to Epic III and complete it before starting the Iron or Fuel series. I'm so glad I've done epic I and II before, I think they prepared me both physically and mentally for Epic III. Thanks, Caroline! The quality of your workouts, the way they are structured are just unsurpassed.

[katiecomeau]

this was unbelievably challenging and I'm so proud of everyone who completes it!

[PaulaJoline]

When Caroline said that she was "only" going to use 6kg for a lot of the workout, I knew this was gonna be a tough one 😅😅🥵

[iamdevanshkalra]

Just finished with the workout….I never thought that 5kgs could be such a challenge & an entire complex using 21s, wow! Caroline, your creativity knows no bounds. I never thought that I would say this but I really loved today’s complex workout & it pushed me in ways I never thought of. Especially the shoulders were very intense, arc raises + around the world was the most challenging for me. I’m laying on my mat smiling & feeling so accomplished from today’s session 🤍 I used 15kgs during the initials & later 5kgs for the rest. Thank you, I finally have learn to love complexes now!

[eiaexplains]

I am so happy to have finally found Caroline. I completed epic 1 and jumped to epic 3. These results are unmatched. Not only are my muscles growing but so is my mental capacity of what I think I can do.

[dhamodharanmanickam]

Good Day Girvantors 💙. Upperbody complexes treat for upperbody lover. Yesterday I felt like EPIC III is like 10 weeks Army training in Home. Intensity is increasing day by day. Each day push my level up to finish. But I love that. Thanks Caroline. Have great workout Girvantors.

[Maryam-srpb]

Today is my HIIT day .. wish me luck people .. also Caroline I read Frank Magazine's article.. what that writer said is so true .. you've helped all of us A lot

[kyraland]

I can't believe it's day 12 already! I've never stuck with a workout commitment for this long! I think a big part of it is you Caroline! Thank you for doing this 💗

I'm excited to do this one later today!

[AsianBrownie]

Never swore and sweated so much using dumbells was gonna quit but realised I already did 35mins...that was an emotional workout for me, but I feel great completing it.

[imelda]

Couldn't go to bed till I previewed tommorows workout. Looks like another great one. A cold front is coming in tommorows, here in Texas, and I can't wait to do this workout in the park with a nice cool breeze. 😎 Hope everyone has a great workout 💪

[matthewalmond]

Hi Caroline...hi everyone...we know that when Caroline uses 6 kg dumbbells that we are in for a tough workout! I always enjoy doing complexes and I’m really looking forward today to doing high reps with a lighter weight! It’s a way that I have always enjoyed training...really builds stamina and endurance! I’m sure we will all be unstoppable in this workout! Happy Tuesday! Matthew

[emmamuir]

It's my 42nd BIRTHDAY and what a lovely gift from Caroline. Never felt fitter or strong all thanks for these workouts!

[wanzybeem]

We are really unstoppable with Caroline. Thank you for continually bringing us these quality workouts so meticulous brought together. It’s so easy to be an addicted Girvanator because how can one not be with all top notch workouts you present to us day after day! Thank you Caroline. You are appreciated and adored. Let’s go Girvanators, we have this. Happy workout everyone. 💪🏾💪🏾.

[Daisy-wcus]

Day 12 of EPIC III Done! wow! I thought I upgraded my weights but this upper workout was another level had to keep alternating between my heavy, light and super light weights! AND that Finisher wow with the 21s! Tried to push myself as much as I could and as always I really love all the workouts! Looking forward to tomorrow's sesh! Thank you Caroline <3

[dropdeaddevil]

When I workout my kids no longer come in my room cause I'm sweating a river over here and air conditioner is on at 20Deg C...
Holy smokes epic 3 week 3 is killing me and I'm loving it
Thanks caroline for making this all happen for us, thank you from bottom of my heart..
Have fun working out today everyone, catch you guys tomorrow

[onetwo_matthew]

This looks like it’s going to be painful and awesome 😁🔥

Shoulder presses with 6kg should be easy, right? But based on the sheer number of times Caroline has to stop, perhaps not! 😰

UPDATE: After getting a cold and having to take two days off, I'm back in action! 👊🏼 I used 15kg dumbbells for the first few complexes and started with 6.5kg for the shoulder presses, but early into the lateral raises I decided to drop to 5kg and even then the rest of the workout was tough! 🔥

Going to do Day 13 next and then I'll have caught up 👍🏼

[danibarton]

Morning all!!!! Yesterday's leg workout was by far my favourite of all time!!!! Loved the calve part! I really got deep on those lunges and squats! Felt great after! Managed again to use my 15kgs throughout!
Really looking forward to today! These workouts honestly get better and better! Enjoy everyone and thank you Caroline 😊