Day 8 of EPIC | Dumbbell Upper Body Workout

Day 8 in the EPIC Program and it’s a compound upper body day!!! We will be hitting our entire upper body and core with dumbbells via presses and rows!

The dumbbells I am using for your reference are 15kg x 2 and 10 kg x 2 but one pair of dumbbells is great too!

You will also need a mat! I am using a chair just to provide more comfortable position pressing but it is not necessary. If standing, simply keep knees soft and look straight ahead. The chair should provide support for lower back.

Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total.

We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest!

Below is a breakdown of the exercises.. each is performed for 4 sets. Note that the second set of rows include no rest as we switch arms immediately!

SHOULDER PRESS
ARNOLD PRESS
PUSH PRESS

CHEST PRESS
NEUTAL GRIP PRESS
SINGLE ISO HOLD PRESS

SINGLE ARM ROW (alternating sides)
SUPINE ROW (alternating sides)
PULLOVER

Finisher:
2 x FLYES
1 x FRONTAL RAISES

Please ensure you warm up for at least 5 minutes prior to beginning.

This is a typical session I would have done in a gym setting... 4 sets of each exercise!!

Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!

Embrace these repeats... it will make you stronger!! And I’ll see you then Day 9 for no repeat FULL BODY!!

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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

[samanthaanthony]

That last song gave me that push i needed! Girl my arms are on fire! And does it feel good. Because of your videos i have lost 45lbs :) thanks for the drive and awesome videos! I am aware of my form now, thank for the explaining along the way!

[oli]

I’ve been lifting for 8 years, started with bodybuilding style and progressed to powerlifting lifting really heavy weights. Hard on the CNS. Coupled with a calorie surplus, I lost my physique in the process and became rather bulky. Anyways, I’ve been doing exclusively Caroline’s workouts for 2 months now and my physique is finally turning into my dream look! Lean with abs and a tapered waist. These WORK. I was skeptical about bodyweight / lighter weights but I’ve retained all my muscle and even added more. She’s opened my eyes to calisthenics style training and the results you can get from it. I mean look at her! She’s living proof! Her physique is to die for. Never stop Caroline, your style of training is unique and there’s no one like you on YouTube. You get results.

[shanellem]

I cancelled my gym membership because I became more motivated to workout from you than anywhere else. Thank you for your channel!!

[HayleysCorner]

Also can I just say, I love how you include a stretch at the end of the video rather than just offering it in a linked video generically, because I'm much more likely to stick around and stretch with you this way!

[Livlifthefittest]

Btw, please tell me I’m not the only one that waves back when the workout is

[la_quinchita]

I thought I was gonna die with the lunges yesterday haha... I didn't even know I was capable of doing that 45min workout... For sure I can with this one. Thanks Caroline! 🌷

[shrutibakshi]

I am 28 YO, 5 feet tall, weigh 78 kg...needless to say I am obese; but more importantly, I AM Proud... Proud of myself to have made it to day 8 🙏.
Awesome series! This is going to take me towards my goal! ❤️

[denisearyana]

I love the repeats!! Even when "no repeat" workouts seem more "entertaining", I'm 100% sure that doing 3-4 sets of each excercise and being able to track progress is SO MUCH more effective.

[dana]

I've been working out with Caroline almost daily for a few months now and it's become a ritual for me. I close the door, the kids are with my husband, and I can just run away from being a mom of two toddlers. This helps my mental health and relieves stress so much better than anything else. Thank you!

[lavonnegrady]

It took a lot of discipline to workout at home. But when I found your channel I was hooked. Totally doing this challenge. Your body is an inspiration. That tells me your doing something right. Thank you for this. Your like an at home personal trainer.

[jennifer.anguiano]

After yesterdays lunges, I’m loving this one. Challenging, but felt like a breeze even with heavy weight.

[maja__]

This has to be one of my favorite upper body workouts! Good music and just focus on doing the reps, I can't believe how fast these 40 minutes flew by!

[amberlove]

😳 I thought today was a rest day, help me Jesus! My biceps are still on hurt from the other day. My legs, omg from yesterday. Ok, I’m a warrior, I got this😳🤪🤦🏽‍♀️💪🏽🙏🏽😓

[supriyadutta]

After following Caroline's workouts for the past 2 months, my upper body strength has grown more than I could have ever imagined. These are now my favorite exercises.
I have been trying the Crane pose (yoga) since last year, but never got the balance. Recently, I tried and was surprised at how easy it was to do & I know its because I now have the core strength.
Looking forward to this exercise in the evening; more feedback after that. (If Monday and Tuesday are any indication, today's is going to be a killer too 😉).

[me-lrvs]

You just keep bringing those repeats... some if us out here like them. 😎💪

[belleg]

I wake up at 4:30 am everyday to do the workouts. I feel strong and with all the push ups and sit ups in your videos, I can finally do a full push up and a full sit up. Thank you!!! ❤👍

[nayarl]

I love non repeat workout because it is more interesting and time seems to pass faster. But the repeat workouts are the ones that I can really feel the muscle burn, so I am starting to appreciate it more. ❤️

[Sunshine-eqzs]

I’m so thankful for your workout Caroline! I recently had to end my gym membership, and was worried if I could still get good workouts at home. My mind and mood began to spiral, as I realize working out is an important part of my mental and physical health—as well as my general well being. Any, who after some weight gain, and loss of muscle gains I became sad. Some how God brought your workouts into my life a few weeks ago, and I am so thankful! Your workouts really push me, and I feel and see a change already in my mental and physical health! So I want to thank you so much for having these workouts available to us. You’re positively impacting so many lives ❤

Lastly, these workouts kick my but!!

[kimberlyroberts]

Caroline, I am 58 years old and my husband is 65. We LOVE your workouts and the 10 week challenge is great. I have increased my dumbbell weight 5 lbs since following your workouts.

[MichelleFaerman]

I LOVED this one! I'm definitely FOR the repeats in workouts - they feel so much more effective. Thank you for everything you do, Caroline. <3