45 Min COMPLETE Chest & Triceps Workout / Dumbbells | EPIC II - Day 13

Complete chest and tricep session to completely challenge your arms, shoulders, chest and core strength! This upper body workout will test you whether you are a beginner or a regular bench presser!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

For this intense session, you’ll need a pair of dumbbells and a mat! The dumbbells I am using are 15kg each and 9kg each, however of course 1 pair of dumbbells is great!

At the beginning of the workout, the 3 exercises are repeated 3 times as a circuit before we move to one set per exercise of isolation primarily on the triceps!

The finisher should be extremely challenging and the incline push ups should be so difficult to do by this point!! It brought me to my knees!!😆

CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
LYING OVERHEAD EXT
SKULL CRUSHERS
3 WAY TRICEP PRESS
DIAMOND PRESS
TRICEP PRESS
TATE PRESS
DOWN DOG TO LEAN PUSH UP
PUSH LOWER TO COBRA
TRICEP HOLD (PRESS ON BEEP)
STAGGERED PUSH UP
STAGGERED PUSH UP
SINGLE ARM COBRA
SINGLE ARM COBRA
DIPS

Finisher: 30 seconds each!

DECLINE PUSH UPS
STANDARD PUSH UPS
INCLINE PUSH UPS!!!
My chest and arms were worked so hard during this session... also my shoulders and core!

Lots of upper body fun in this session!!!

Cx

EPIC II Program:

Sports Equipment I Use:

My Other Workouts:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[melinda]

That workout was INSANE! And I loved it!🥰😰 And I did it!!💪🏻 I collapsed in heap on the floor at the end. You got a lot of smiles out of me on this one and laughs at myself dying. My arms and chest were completely dead!! It was encouraging to look up and see you resting in the middle of a set with me. You were dying with me!!😉😊 Loved repeating the sets 3 times. I decided to up my weight a little today so my chest muscles were quivering and dancing quite a lot by the end haha! All the pushups were crazy good...im getting better at them!👍🏻also really liked the 3 way tricep press ups..that was different. And I always love flyes.

[kevinn]

Caroline is the best certified trainer in the world and always has the biggest smile too. WE LOVE YOU CAROLINE

[danibarton]

I'm a mum to 6 children and work full time for the NHS, I never used to set time aside for myself until I came across your channel! I love that after a hard day's work, once I've tucked my children in to bed I get to follow one of your workouts which is my new passion!
Strength is beauty and I love it! Thank you Caroline 😊

[leyae]

Me: “how many push-ups are we gonna do?”
Caroline: “yes”

[nefertitib]

Who is here redoing these workouts?! 🙌

[hrtdesire]

I convinced my siblings to train with Caroline’s videos and they both love her. They’re doing EPIC I 😍 Anyways, this workout was KILLER, I can’t feel my arms anymore . Who needs a gym when you have Caroline Girvan?

[Maryam-srpb]

I almost cried during this and felt like I am useless and I can't do pushups .. but I did the workout... it was very tough .. but we all begin somewhere dont we

[sariinaa]

OMG! Look at those blue flowers! 😍😍😍 I love all these little details that you do with the videos. so elegant. 💙💙💙

[hanyhafez]

Hi Covid, with all sadness & pressure u put on us but I promise when u disappear this group will be ready to show up how fit we are !

[luce]

I got a chuckle out of my chest muscles twitching, it felt like fireworks 💥 ! I wasn’t able to do all the push ups, but I got one heck of a workout anyway!

[dorothythompson]

Caroline all i can say is you're the best. I can't weight for whats to come the rest of the week and the next few weeks of this program. I can see form definition and I've gain so much strength. Push ups is still a challenge but getting there. Thanks a million for reaching out to thousands you can't go to the gym right now. You're the BEST

[tiffanyquon]

You know it's a tough chest workout when you find relief in deadstop pushups! And who else laughed at themselves while doing the one-arm cobra?! My arms were malfunctioning at that point!

[matthewalmond]

Hi everyone..triceps are always hard to work but rewarding too! Lots of repeated push ups in this workout which will be challenging but good too! Have a great workout and a lovely day everyone! Matthew

[ajaj]

Day 13 ✅. I had to focus on quality to get through this, as you said no repping it out. Focused, slow, controlled moves, squeezing my entire body to do push-ups (on my knees). I used every piece of furniture in the room, wall, floor, desk, bench to get through it 😂. Thanks so much. Have a great day everyone.

[heathermitchell]

This was so freaking tough! I was dying at the end with the push-ups! I tried my best and did the ones I could with proper form. If I couldn’t do proper form, I took a quick break until I could! Loved it! Thanks again Caroline! 🤩

[emilystevens]

okay... two things I have learned,
1: I do not have very strong triceps
2: Caroline wants me to eventually have very strong triceps

[securityangel]

This was by far the toughest chest & triceps workout I ever did. Most OMG screaming too, I guess. 😂
My triceps were so dead in the end I couldn't even do a single cobra push-up anymore. 💪
Lucky I could squeeze in the last push-ups on the knees, thanks to your smile. 😍 You're such an amazing trainer, Caroline! Thank you from the bottom of my heart! 💕
Chest is starting to shake now. 😊 Awesome!

[brandie_patreece]

I am excited. Lets get those likes up. Caroline get it girl. Lets go.

[laurahopkinson]

One day I’ll be able to do one of those tricep push-ups properly. They are still killer for me! Great workout!

[amberlove]

I must admit, this was a tough one, and I wanted to give up. But, as I looked at the definition in my arms and lines in my shoulders, I decided I like what I see so I must persevere. Stay strong minded team! Crush it!