ANNIHILATION Arm Workout - 30 Min Biceps + Triceps | EPIC Heat - Day 38

Arm annihilation! Let’s do it! Biceps and triceps all within trisets in this dumbbell workout with some bodyweight exercises introduced too! Isometrics, half reps, slow tempo, playing with the range of movement.... exactly how I like to train and I’m sure you will love it too!! 🔥

For this arm destroyer session you will need a pair of dumbbells, a chair for dips and your mat! The dumbbells I am using for your reference are 8 kg each.

Each triset is performed twice and generally the 1st and 3rd exercise is the same!

Dips
X1 slow dip
Dips

Wide curls
Alt wide curl w/ hold
Wide curls

Skull crushers
Shoulders crushers
Skull crushers

Bottom half curls
Top range curls
Full range curls

Supine grip tricep press
Palms facing tricep press
Supine grip tricep press

Alternating curls
Curl pulses
Alternating curls

X1 slow tricep push up
Tricep push ups
X1 slow tricep push up

Hammer curls
Kick backs
Hammer curls

Finisher:

Alternating curls
Pulses
Alternating curls!

What a workout!! You will literally feel the blood pump to your biceps and triceps!!

Enjoy every moment!! 💪😁

Cx

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Caroline Girvan
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Northern Ireland
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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

[UpmanuLall]

THANK YOU Caroline. I am 65, had 2 heart attacks late last year, and after a month of Cardiac Rehab started with your beginner set in mid-December. It was v hard at the beginning. By March I had mastered it and added a 40 minute treadmill following that set. I am now doing Epic Heat successfully - 5 weeks in -- and look forward to the episodes. It has changed my physical and mental setting - a far cry from the 45% heart function after the heart attack, that the doctor was not sure would improve. I have dropped 44 lbs to be at 135lbs which was my target - credit the exercises and also a plant based no fat diet due to Dr Esselstyn. I have forwarded your links to a number of people and hope that they are benefitting as I did. THANKS SO MUCH!!

[evelynhaas]

With Caroline I'm not only getting stronger physically, my english is also improving with all the creative words she uses in the titles that nobody (at least in my country) really teaches at school! 😅👌🏼👍🏼

[matthewalmond]

Hi Caroline..hi everyone...what a brilliant week of workouts we are having! I so much especially loved the 1 Million special! I always enjoy full body body weight workouts and that was such a great one...a fantastic way to celebrate! I’m looking forward to annihilating my triceps and biceps this morning! Hope everyone is having a great weeK, have a brilliant workout! Thank you for everything, Caroline! Matthew

[katelyng]

Today was the day I accomplished my first TWO tricep push-ups!! It has taken me a year to accomplish this with no assist! I cried happy tears today. I’m so proud of what my body has accomplished! Thank you, Caroline!!

[amnam]

Hi Caroline

I foolishly injured my shoulder trying to go up in weights by using a much heavier weight and am doing exercises that don’t involve my arms. It seems to be recovering and I’m so excited to get back, finish epic I and have the joy of starting epic heat!!

I’m so proud of the community that completes these strenuous workouts and you never let us down. I’m very grateful to you!
Xoxo amna

[onetwo_matthew]

Caroline makes the pain look so glamorous! 🤩😍

[GraceB]

Okay confession time - I’m here primarily for the great workouts, but secondary reason is her outfits... this white combo is on fire... the leopard print shorts of a few days ago had me drooling. Any chance of a wardrobe tour of your training outfits in the future. Pls don’t hate me when I say I’m here for the outfits too.. 🤷🏽‍♀️

[carriejones]

As a side, had God not given me the gift of your workouts, I never would have gained the stamina to do what I do everyday. I feel so empowered and strong mentally, spiritually, and physically. I love that I am able to help others everyday as a nurse. Thank you again, sending air hugs!

[avinabachatterjee]

I can literally see my body changing ....love you Caroline for being such a good motivater

[annabraham]

Really looking forward to biceps and triceps on 🔥 tomorrow morning! Thank you Caroline for helping me improve my form while working my upper body! I used to use heavier weight, but after working out with you, realized I was not doing proper form. I've since decreased the weights, improved form, and seen much better results! The time you take to explain the important details has really helped me ( and I'm sure many others) with the effectiveness of our workouts! Hope everyone enjoys!!! We will definitely feel the heat 🔥💪 in this one!

[Randomperson]

I love focusing on biceps and triceps. Simply the best, Caroline. Thank you for making us strong 💪🏽

[rebekahyoung]

Holy moly!!! Not sure I will be able to lift my cup of coffee later! Thank you Caroline! At 54 I have biceps that I can see for the first time ever!

[priyadarshinijadhav]

Love captions of Caroline's workouts!!! Totally apt!! Absolutely loved yesterday's leg workout..It was so intense yet fun to do.. I am now looking forward to do this killer arms workout!! Love the white outfit today!! Thank you so much Caroline for sharing all such awesome workouts with us!! I am very grateful to have Caroline as my trainer. She is the best.. Have a great day Caroline and everyone!!

[tumanyopinions]

That supine grip Tricep press had be questioning my will to live!! Superb workout

[gerimulvany]

Good morning Caroline and everyone! Another amazing Arm WO, 6kg was ample for me to keep “form”, wonderful tuition as always before class! Thank you once again gorgeous lady, hope you are still celebrating 🥳! Have a great day Caroline, and everyone that sees this! 🌹

[emiliasieprawska]

Hi everyone just smashed this what a session!My biceps are so pumped same as my triceps absolutely loved it now im ready to start my day!Have a lovely Wednesday everyone💪💖

[thoughtsoftheheart]

Caroline's adjectives get me through the day! ANNIHILATION 😱💪🏼😁🔥

[asia]

That was probably the hardest upper body workout in the program so far. Thank you Caroline🥺💕

[danibarton]

Looking forward to this later! Love the feeling after of pumped arms!
Yesterday's legs was great! Managed it with my 15kgs! Loved the on the toes medley finisher! I then did the 1 million workout after which was great! Thank you Caroline and huge congratulations again on your 1M so proud of you and this community! Have a great day everyone!

[rickpotter]

OMG! 4th consecutive workout in 8 months. It was great!!! I can usually do many pushups without a break, but after doing some tricep and bicep work, I honestly could not keep up with you during the pushup routine. At least now I know "another" challenge to overcome. Thanks for your dedication, Caroline!