15 MIN CHEST & SHOULDERS WORKOUT at Home | Upper Body with Dumbbells

Chest, triceps and shoulders.... here we go!!! Lots of pressing and pushing in this upper body workout combining dumbbells and bodyweight! Your arms will work hard!

You will need a pair of dumbbells and a mat. The dumbbells I am using for your reference are 9kg each and 15kg each however one pair of dumbbells is great!

40/20
CHEST PRESS
CHEST PRESS
CHEST PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

20/20
DIAMOND PRESS
TRICEP PUSH UPS
TRICEP PRESS
TRICEP PUSH UPS
FLYES
TRICEP PUSH UPS
ARNOLD PRESS
DIAGONAL PRESS
SINGLE ARM PRESS
DIAGONAL PRESS

SINGLE ARM PRESS (switch)
DIAGONAL PRESS

40 secs

PALMS FACING PRESS
ALTERNATING PRESS
Finisher:
20/20

CHEST PRESS
PUSH UPS

This is a lot of time on the arms so pace yourself! Take the push ups slow and focus on depth as apposed to reps!

Solid session in 15 minutes! Let’s smash it!!!

Cx

Extras:

Equipment I use in my workouts:

EPIC Program:

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

[edwardpittar]

Most of these comments are from women - International Women’s Day today, by the way! But I just want to let the fellows know that these workouts are great for us menfolk as well. Great work, Caroline!

[srinithisrikanth]

Your workouts are soo effective. Honestly one of the best fitness youtubers I've seen😭

[shwetasrikanth]

Anyone else get very excited when they see a notification from Caroline! Can't wait to try this tomorrow :)

[jessicaericezafra]

Caroline is keeping us accountable in our fitness journey this holiday season. Thank you for this, let's crush this

[mieshachoudhury]

She definitely deserves a lot more likes and a lot more recognition.
Thank you Caroline for these workouts you post daily!!

[comillerobinson]

Hello from Jamaica.I just completed this after doing the yesterdays 20 mins HIIT . I feel invincible, I am motivated daily and I look forward to your notifications. Am I the only one the previews the workouts first and the psych myself up for the battle. But the feeling I get from enduring to the end is indescribable, Thank you so much Caroline

[melinda]

Perfect add-on for today's 500 rep full body! Such a great 15 min workout..arms completely finished. It was hard to eek out those pushups! Finished feeling amazing!

[rajmohan]

Just tried this one after office hours and feeling great !! awesome !! it really worked in a shorter time - 3 in one - !!

[HJMell]

FACT: I benefit from everyone of her workouts. FACT: No one else has variety like this. FACT: It's free. FACT: This lady is a fitness genius. BEST CHANNEL EVER. Thank you Caroline ❤️

[NachoNemesisX]

I just want to say that you're absolutely incredible caroline! I started to do you workouts these past 3 weeks, and I have already seen massive improvements and differences. I am a small girl and i wanted to get bigger arms so I decided to buy my own 15 lb dumbbells and do your workouts! I have no words to describe how much my confidence has gone up thanks you to. Thank you so much Caroline, keep doing what you're doing and have a great day! <3

[Iveboy]

I can't thank you enough for these workouts, whenever I do them, they give me a massive confidence and enthusiasm boost.

[EXOWIMOO]

I had a bit of time trying to follow along with the changes during the quick run, but I reckon I'll manage it like intended now that I know to be ready.
I liked it. Shoulders, here I come!

Thank you, Caroline 🌷.

[priyadarshinijadhav]

Caroline takes no rest😊 She regularly uploads awesome workouts which actually makes me eager to do the new one uploaded even though I am done with the workouts for that day!!Today I did Epic day 32- shoulders and obliques!! This one is on my schedule tomorrow!!! Thank you so much Caroline for providing such a great stuff!! Merry Christmas 🎄 Caroline and everyone!! Lots of love 😊❤❤

[annaarow]

Thank you, the workouts make me feel stronger, more energized and confident, it reminds that we are capable of anything.

[karenmerchant]

I was up at 3am for my shift today and I’m so tired so couldn’t do my day 24 epic 3, so ended up choosing this beauty. Caroline, your library is like the best pick n mix!.. I can’t stop singing your praises . 💪🙏❤️

[chaitrak.s]

Doing this tomorrow!! 🔥🔥🔥


omg I tried it today... all I can say is that my arms are dead. I had to skip the push ups... I just continued doing the exercise in the second half too. I will be doing this everyday to try and strengthen my arms!! Love this workout!! 🔥🔥🔥❤❤❤

[markd]

Oh my goodness these workouts are the best. The pullup workout destroyed me. Then I tried this after a rest. Arms = jelly. I'm finished. Caroline you are a machine!

[thyiff]

Literally just finished your trisets full-body and this notification popped up. I’ll save this for next week. Thanks, Caroline!!! 😉


Edit:
✅3/29 - Here after your new 20-min triceps WO; used 10/15/20lbs. 🔥
✅12/29 - Used 20lbs and 10bs. 🙂

[Kemakemak]

Thank you for writing the weight of your dumbbells in the description. 🙂 Makes me love your channel even more!

[charlenezhang]

What a solid 15 min work out! Palm facing chest press adds a dynamic result.