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Compound movements paired with isolation exercises to target all areas of the upper body using 3 minute complexes, dumbbells and some bodyweight exercises too! 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, chest and shoulders then the remainder will be with 6kg! You will notice that some of these complexes are quite simple! Lateral raise on one side, then switch for example! This format becomes very challenging very quickly. However, the challenge is being able to maintain good form. It can always be made slot easier by simply swaying the dumbbell up and letting it fall… but to ‘lift’ the dumbbell and almost ‘set it back down to starting position’ or at least slow down the lowering… this is the challenge! SHOULDER PRESS x10 PIKE PUSH UPS x10 SINGLE SIDE CHEST PRESS X10 per side SINGLE ARM BENT OVER ROW X 12 each side LANDMINE ROW x15 PUSH UPS x10 REAR FLYES x10 ARC PRESS x10 CURLS TO ARNOLD PRESS x10 PALMS UP CURL x10 LATERAL RAISES x5 per side PARTIAL PRESSES x10 PARTIAL LATERAL RAISES x10 PRONATE GRIP FRONTAL RAISE X5 per side TRICEP PUSH UP x5 DIVER PUSH UP x5 HAMMER CURL x10 HAMMER CURL 1/2 REPS x10 For me personally, this was one of the most challenging complex workouts as it is all upper body. The upper body tends to fatigue quicker than lower body and not to mention the grip being tested! But it is important to remain as calm as you can! Make sure you are not holding your breath and remember that if it is really difficult… that’s a good thing! It should be! You’ll love this format… and so will your shoulders, arms, back, core and chest! 😁 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/V_RtNkbsPBc 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: [email protected] 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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