45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3

Let’s build the upper body strength!! Compound and isolation exercises with this upper body workout to majorly hit the chest, shoulders, back, triceps, and biceps!

All you will need for this workout is a pair of dumbbells and a mat.

The dumbbells I am using are 15kg each and 9kg each. Please note you can use one pair of dumbbells or multiple depending on what you have access too!

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

We begin with the compound movements, all repeated 4, 3 or 2 sets and rotating between chest, shoulders and back. We then move to more isolation movements involving dumbbells and bodyweight to finish the shoulders and target the arms!

As always, go at your own pace!

Of course there is a finisher; regular push ups for 20 seconds, 20 seconds hold at bottom position followed by 20 seconds of push ups! This should be very challenging considering the workload we have done already!!

CHEST PRESSCHEST PRESSCHEST PRESSCHEST PRESSSHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

BENT OVER ROWS
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)

DECLINE PRESSDECLINE PRESSDECLINE PRESS

ALTERNATING PRESSALTERNATING PRESSALTERNATING PRESS
PULL OVERSPULL OVERSPULL OVERSPALMS FACING CHESTPALMS FACING CHESTPALMS FACING PRESS
PALMS FACING PRESS
RENEGADE ROWS
RENEGADE ROWS

FLYES
PUSH PRESS
ALTERNATING ROWS
PALMS UP CURL TO PRESSTRICEP PRESSSINGLE ARM PRESS

SINGLE ARM PRESS (switch)
REAR DELT FLYES

DIVE PUSH UPS
SKULL CRUSHERS
LATERAL RAISES (one side)

LATERAL RAISES (switch)

PARTIALS

WIDE CURLS
FRONTAL TO CHEST PRESS

PUSH PRESSFINISHER: 20/20/20

PUSH UPS/ HOLD/ PUSH UPS

Ensure you control every single rep!

With the rear delt flyes, try to slow the lowering portion.. it is difficult!

I know so many of you will love this session and really feel pumped after (literally too!)

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

[stepha]

Today is the day Caroline will reach 500K!! 🥳🤩 Many congrats in advance!! It is so well deserved ☺️☺️
And I am honoured to be sharing this journey with all of you💥💥💥

[Taisman]

We appreciate this so much, this is what personal trainers charge for.

[CarolineGirvan]

So far, so many of you are smashing this workout! My arms are definitely finished for the day!! I just need to use my hands for writing tomorrow’s session! I am expecting now to use a pair of dumbbells between 8kg & 12.5 kg and you will need your mat of course! A mixture of whole body movements, many hybrid to really get your heart rate up throughout!!

If you are yet to complete this upper body session, try to relax and really feel those targeted muscles working!!
🔥🔥🔥🔥🔥
Cx

[janetmccarthy]

I am a 54-year-old woman in pretty good shape and this is the first workout program I have found that is showing me visible results on my body. Your workouts are excellent, creative, and target all the necessary areas and push me to my limits. Thank you Caroline!

[jo_jo-dtsl]

I was hoping my legs would get a break after yesterday's workout. Now my arms can join in their pain 😂💪 Thank you so much for these workouts! I look forward to them everyday 🙌

[katies]

Am I the only one who waves back at Caroline after the cool down stretch? 🙈🥰👋🏼 And OMG CAROLINE ALMOST AT 1MILLION SUBSCRIBERS THIS 2021 FOR SURE 🥳🥳🥳🥳 ahhhh congratulations you deserve every single one!

[kaushikshandilya]

Getting arms like her is a dream for many workout enthusiastic's here 💪.

[brittanysuppes]

Even though there is no talking, just music, I love how she still engages and tells us what to do! Very encouraging!! :)

[EuphoriaInBloom]

I’ve built so much upper body strength ever since I started doing Caroline’s workouts. I literally thought to myself today “did my weights get lighter?” Lol
Amazing workouts and so much variety too. They’re so well done and you can tell how much effort she puts into her channel. Thank you so much Caroline <3

[MildExplosion]

I love when Caroline gets her focus face on, she looks like she's staring down a dragon she's about to slay 🔥 That was a fun one!

[JMful]

I really enjoy your arms/shoulder/upper body workouts in general, but this one was exceptional, Caroline! It was the perfect combination of repetition and variety, both challenging and motivating. I had such a great burn and sense of getting stronger. This is definitely a workout I will be coming back to! Thank you so much for all your hard work in continuing to make these available to us!

[lynnmottaghi]

It really warms my heart to read all your comments!! It’s only a few hours since she post this video yet so much positive feedbacks encouragements. What a great community! I’m glad and proud to be part of 🙏🙏🙏

[matthewalmond]

Hi Caroline...in the next few hours Yiu will reach half a million subscribers! What a fantastic achievement!! I am so very pleased by your so well deserved success!! Today’s workout looks like another killer! But I’m sure we’ll enjoy it too! Have a great workout everyone...and congratulations again, Caroline! Matthew

[vasudharinikesavan]

First off, this community is so brilliant. I’m pretty sure that my comment will go ignored in the sea of compliments because I came here so late, but are 5lb dumbbells good enough for this routine. I’m so new to this weight stuff so I really don’t know. However, I do feel the burn

[lillyb]

This week my rotator cuff decided it was going to make its presence felt. Talk about humbling my progress 😢. Sadly everything was scaled back to 3kg for over head and 6kg for back work. This was one of the most enjoyable upper body sessions ever, it’s definitely a favorite of mine now and one I can’t wait to do when my shoulder permits me too. Thanks Caroline for this, I’m two years late but ever so happy I found you.

[tulipalfredo]

I loved this so much! Arms are always fun. But I could really feel them working hard and getting tired, I even had to go down in weights during some reps, but i didn’t arms still felt like they were getting a solid workout. I love that sore feeling. Thank you, Caroline. Looking forward to day 4. Hope everyone enjoyed this as much as I did.❤️

[chaitrak.s]

Yesss my legs are still sore 😭 can't wait to do this in a few hours ❤️❤️🔥🔥🔥

[Tori-drjh]

Good Morning!..this time around my dining room is ready and set out as my work out domaine complete with random mix of whatever dumbells were around last lockdown! I feel so excited to have this space and a teacher/mentor who inspires me get up and get it done. Thankyou so so much Caroline, it's so much more than just a workout for me xx

[capybaracake]

I've been doing this workout consistently for a few months now. Caroline is my go-to for online workout videos- her workouts have an awesome way of being challenging but not overwhelming. Thank you Caroline for making fitness so accessible!

[talimc]

Mille mercis pour toutes vos vidéos. J ai pris plaisir à la musculation et vos programmes sont tout à fait accessibles même pour une personne comme moi qui à 46 ans. C'est un pur bonheur de vous visionner chaque jour avec différents exercices plus ou moins longs selon notre motivation du jour!!!! Votre sourire nous donne de l énergie!!Encore un grand bravo et ne nous quitté jamais de nos écrans youtube