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Day 12 of EPIC - Shoulder Workout with Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 12 in the EPIC Program and it-s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells. You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest. PALMS FACING PRESS rest PALMS FACING PRESS rest PALMS FACING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS Rest SINGLE ARM PRESS SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) Rest FRONTAL RAISE Rest FRONTAL RAISE Rest FRONTAL RAISE Rest LATERAL RAISE (elbows 90-) LATERAL RAISE (elbows 90-) LATERAL RAISE (elbows 90-) HAMMER FRONTAL RAISES HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) Rest UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS Rest REAR DELT FLYES Rest REAR DELT FLYES Rest REAR DELT FLYES Rest AROUND THE WORLD Rest AROUND THE WORLD Rest AROUND THE WORLD Rest LATERAL RAISES LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) Rest ARNOLD PRESS rest ARNOLD PRESS rest ARNOLD PRESS Rest PARTIALS rest PARTIALS Rest PARTIALS Rest FIGURE 8 rest FIGURE 8 ResT FIGURE 8 Finisher: For 30 seconds x 3 sets PIKE HOLD/HANDSTAND HOLD Burn out: 45- PRESS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout! Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows. This is a solid deltoid session so enjoy!
Date: 2022-05-17

← Day 11 of EPIC - Dumbbell Quads & Abs Workout - Caroline Girvan

Day 13 of EPIC - Hamstrings & Glute Workout - Dumbbells + Band - Caroline Girvan →

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Comments and reviews: 10

MysticDesertBreeze
Ugh I already stretched so I can't retry but I don't think I was straight-angled enough for the handstands. I only needed to take one step up backwards so I think I was close enough. But I'm sad I didn't carefully pay attention to walk my hands in after getting my feet up on the wall. Oh well. I tried at least.
That was a killer workout
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Prema
My best friend and I started this playlist recently; we get up early before work and video call each other to get it done. My mobility has gotten so much better since I started this! Thank you for these amazing workouts, can't wait to keep going and get through this series: D
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Christine
I cannot believe I was able to do a handstand despite skipping days of working out bc I feel so burned out. I was a bit wobbly of course but i was able to do it unlike before when I didn't workout and I couldn't lift my own body weight. Thank you so much Caroline!
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Laura
Quads are still screaming, so this was a brilliant distraction - I-m a heavy load, experiencing some pain in my weak little wrists, so handstand attempt was hopeless. Hopefully with some practice (and some more yoga) I can nail this. Really enjoyed today, Caroline!
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Shaquille
I feel soooooooo accomplished! Thank you so much for this workout! I did the handstand with the walls help I didn't even think it was possible but my endorphins were going and I did it and lasted throughout bc I was just so shocked I did it.
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Andrea
yeah so a year later and i still cannot do that handstand part! Mainly i am tall and live in a small space! However, i decided to make it a goal to learn how to do a handstand -- ill go outside with these long legs -- thank you caroline!
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btrflies
This was my favorite of this series so far. Challenging, yet not impossible, my shoulders are on fire! I-m going to save this one to my favorite list and will definitely do this again when I want to work my shoulders hard.
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vylia
I have been afraid of doing a handstand for a long time, and today I did three! I can't be happier! This feeling of accomplishment is unique! What an incredible workout and fascinating achievement for me! Thanks, Caroline!
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Frances
I think it was this workout where you said relax your muscles. Does that mean not shrug your shoulders up or does than mean not contract them while working.
Thanks.
anyone else feel free to pipe in here.
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steph1146
Great tunes and amazing demo of perfect form, as always! Such a boss!
Would love advice - should I be able to do these workouts unbroken before graduating to EPIC 2?
Thanks for the amazing content!
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