UNSTOPPABLE UPPER BODY - Dumbbell Complexes | EPIC III Day 12

The chest, back, shoulders, biceps and triceps will all be on fire today! Complexes involving those compound movements at the beginning, then we move to more isolation exercises for the triceps, biceps and shoulders! Each complex is 3 minutes duration with 30 seconds rest inbetween! For this intense session, you will simply need a pair of dumbbells and your mat! The dumbbells I am using for your reference are 15kg at the beginning for the back and chest then the remainder will be with 6kg! CHEST PRESS x15 PULLOVER x10 BENT OVER ROW x15 UNEVEN PUSH UP (same side) x10 BENT OVER ROW x15 UNEVEN PUSH UP (same side) x10 LANDMINE ROW x15 DIAMOND PUSH UPS x10 ARC PRESS x12 ARNOLD PRESS x12 LATERAL RAISES x10 PARTIALS x10 ARC RAISES x10 AROUND THE WORLD x5 SKULLCRUSHERS x12 or 10 DIAMOND PRESS x20 90° ELBOW HOLD LATERAL RAISE x10 REAR DELT ROW x15 TRICEP KICKBACK x10 WIDE CURLS x10 21s HAMMER CURLS! X7 BOTTOM 1/2 RANGE X7 TOP 1/2 RANGE X7 FULL RANGE! The compound lifts at the beginning of the workout require a lot of energy and so by the time we reach the isolation exercises we have already been working hard. During the isolation exercises, particularly the lateral raises, it is important to take it slow. Please pause when you are not able to control the lowering and with the likes of the lateral raises, when you are not able to lift the dumbbells to shoulder height. This was tough! By the time we reach the shoulders, you feel the effect of the compound lifts prior! Take it slow. There is lots of variety and the 3 minutes do pass quickly… I would say except the lateral raises and partial complex! That was the most challenging for me!! I hope you feel your entire upper body working hard and really connect with the muscles working! Cx Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 Here’s today’s optional add-on: https://youtu.be/a-V4Or5xyis EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: info@carolinegirvan.com 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