DISRUPT Full Upper Body Workout - Tempo Training | EPIC III Day 42

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Tempo training with focus on a pause at the top of the movement, and as always controlling the lowering! Every muscle in the upper body will be tested including the shoulders, arms, chest & back!

The timer will be on for a majority of the workout 40 seconds of work, with 20 seconds rest!

For this workout you will need a pair of dumbbells, your mat and a chair for some body weight dips!

The dumbbells I am using for your reference are 15kg and 6kg each!

There are 2 staple exercises in this workout! A diagonal raise for 40 seconds, then 20 seconds rest before going into the partial range of the exercises!

X3
CHEST PRESS (pause at bottom)
RENEGADE ROW (brief hold at top)

STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!

X3
BENT OVER ROW (pause at top)
PUSH UPS (pause at bottom)

STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!

X3
SHOULDER PRESS (pause at bottom)
PULLOVER (PAUSE, THEN NORMAL, THEN PAUSE). *40/20/40

STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!

X3
HAMMER CURLS (brief hold at 1/2 way)
DIPS (pause at bottom)

STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!

X2
PALMS UP CURLS (brief hold at 1/2 way)
PARTIALS!

Finisher:

LANDMINE ROW!

30/30/30

PAUSE AT TOP!
HOLD!
FULL RANGE!

The finisher really will demand the biceps and back to push out those last few reps!

I hope you all have plenty of rest after this and a good nights sleep. This workout, if completed with focus and intent, is demanding a lot from the body so it is important to let the body rest, recover & rebuild.

I hope you all have an amazing and as intense session as I did!!

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
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All exercises this week are just warm ups for the Sunday EMOM. Let's go

qiyiwang
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I know that so many of us love doing tempo training..it really keeps the muscles guessing what’s coming next and makes them work so hard! And what a brilliant upper body session today! A superb range of exercises and the finisher looks like it will be...well just finishing! Have a great upper body session everyone...the only one this week so let’s make it count! Thank you Caroline! Have a lovely day everyone! Matthew

matthewalmond
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OMG that was insane! Caroline - your strength blows me away! I tried 15kgs for the shoulder presses and had to drop to 13.5kg - watching you with 15kgs was so inspiring!! Loved this work out so much!

jokintz
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That was crazy!!! Every single exercise after the push ups was burning!!! This was not just a physical workout but it was also mental!!! Well done Caroline. For another time you were astonishing!!!! I want to say more but my arms do not obey to keep up writing😁😁😁 Have everyone a great rest of the day!!!!

alexanderthegreat
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Who could feel his/her shoulders after Sunday’s hiit ? The staple was a killer ! But that’s when I see that I have made a lot of progress through Epic III. My upper body is stronger! ☺️ thank you Caroline !
Have a great workout everyone ! 😁

aurelieliot
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This was honestly one of the best full upperbody workouts I have done with u !

desodenis
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I hurt my shoulder a few months ago and it's not been getting better so I've really had to lower my weights....but even with low weights this was still very challenging.Thanks for another awesome workout Caroline!

andreahammond
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Love the esthetics of the video, love the strength that I am gaining. I can now do 10 regular push ups. I could not do one before starting this program. I would use my knees. Thanks for giving this to us you are appreciated 💖💖

brendamartinez
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This should be challenging to maintain TEMPO when my muscles are on fire 🔥
I know today's workout is going to be tough & no doubt I'll love it for that reason…hope everyone has a fun fantastic workout!!

iamdevanshkalra
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Variety is the exercises of life eh Caroline! You certainly keep us guessing, that was a superb WO, thank you very much once again gorgeous lady, for all you do! Have a great day Caroline and everyone!🌹

gerimulvany
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One of my favorite workouts to date!!!

tressa-rqtt
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Absolutely loved this upper body Tempo focused workout. I used 5kg, 7.5kg and 12.5kg Dumbells. 💪

mercymuteke
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Top notch quality workout!!! I seriously adore how well your workouts work me even on upper body days!

robinkat
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Just awesome that is it. Boy the seated shoulder press with 15kg each was killer. Thanks Caroline

tonyp
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Caroline, I think we are all enjoying Epic III so much! It's obvious to us how much work you have put into this program. The tempo training was intense. What a great upper body workout today! Have a great workout everyone!

wendybitker
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💯% Pure, intense FUN!! Enjoyed every minute of it!! Loved working the opposite side of the body each set! My favorites were the shoulder press/pullover and chest press/renegades. I was proud of myself for being able to hold on through all those push ups!👊🏻💪🏻😊! That bicep portion was killer! Especially those palm up partials! 🔥🔥🔥🥴! Loved it! Great finisher as well. My whole upper body got an amazing, solid workout!!🤩 Thanks as always Caroline! See you tomorrow!😁

melinda
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Estos entrenos son bombaaaa. Ya un mes contigo a diario. Los cambios son increíbles. Muy profesional. 100% recomendada. Location e iluminación perfecta. Solo queda agradecerte por tu tiempo y tus enseñanzas 🍁🍂saludos desde juxtlahuaca, Oaxaca México 🙋‍♀️Thanks you.gracias

dionisiamendoza
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2023: 5 and 9 kgs. Quite fun, I really enjoyed it. Thank you, Caroline!

mariannabalyta
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Good morning Girvantors 💙. My favourite workout this week. Tempo chest shoulder workout is fun for me more than it's burn.lets smash this Girvantors 💙.

dhamodharanmanickam
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Nice…love this Tempo Upper Body today….got all the muscles nicely again for all your hard work and efforts into making this program so successful for all of us! No excuses for anyone! 🥰🥰🥰

michelledesilva
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