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45 Min ARM DAY Workout with Dumbbells - EPIC II - Day 17 - Caroline Girvan

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Rating: 4.0; Vote: 1

It-s EPIC ARM DAY! Let-s strengthen the arms, build muscle and focus on mastering our control and form in this arm workout, targeting the triceps and biceps! All you will need for this dumbbell arm workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 8kg each. The timer will be on for 40 seconds of work, 20 seconds rest! We work between biceps, then triceps focused and back to biceps throughout! We complete 3 exercises for biceps, then 3 for triceps! HAMMER CURL HAMMER ALTERNATING HOLD HAMMER CURL TATE PRESS TATE PRESS SLOW TATE PRESS ALTERNATING CURL TO ROTATE HOLD ROTATE CURL TO ROTATE ALTERNATING KICK BACK ONE SIDE KICK BACK OPPOSITE KICK BACK BOTH PALMS UP CURL PALMS UP ALTERNATING HOLD PALMS UP ALTERNATING CRUSHER TO SHOULDER SLOW CRUSHER TO SHOULDER ALTERNATING TO SHOULDER WIDE CURLS WIDE CURLS ALTERNATING HOLD WIDE CURLS ALTERNATING SKULL CRUSHER SKULL SLOW LOWER TO PRESS SKULL CRUSHER ALTERNATING CROSS BODY CURL CROSS BODY ALTERNATING HOLD CROSS BODY ALTERNATING DIAMOND PRESS DIAMOND PRESS SLOW DIAMOND PRESS 1 1/2 REPS SUPINE ROW TO PEAK CURL SUPINE ROW TO PEAK CURL (opp) SUPINE ROW TO PEAK CURL OVERHEAD EXTENSION TRICEP PRESS TRICEP PRESS TO OVERHEAD FULL CURLS CURL PULSES ALTERNATING CURLS TRICEP PUSH UPS DEAD STOP TRICEP PUSH UPS REP THEM OUT! SKULL CRUSHER PUSH UPS DIAMOND PUSH UPS DIAMOND COBRA PUSH UPS Finisher: PALMS UP CURL (x 1 DB) FULL RANGE PULSES FULL RANGE This workout SHOULD be very challenging! It is up to you to focus on form and alignment. Slow it down. and keep elbows in during curls, upper arm static during skull crushers! You want to make it as challenging as you can! Stop and pause for a moment of you need it! And think of having to stop for a bread moment as a positive. when I stop it is simply because I have too! I wouldn-t continue as my form wouldn-t be 100%! These workouts are timed as apposed to reps and with limited rest so always remember this! Ready to build these biceps and test the triceps?
Date: 2022-05-17

← 30 Min SUPERset HIIT Workout / No Equipment - EPIC II - Day 16 - Caroline Girvan

Dumbbell LEG DAY Workout / PYRAMID Sets - EPIC II - Day 18 - Caroline Girvan →

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Comments and reviews: 10

Ece
Hey guys. I am feeling absolutely gross. Yesterday I couldn't do the hitt because I drank too much in the night and my heart wasn't feeling good. I will do the hitt in the rest day thursday. But its still not helping the feeling like -u are definitely not succesfull or powerful-. And its make me sick because its opposite of what I learnt from Caroline. It was about helping your body, losing fat in a good way but I can't stop the feeling. I wanna win the game because I guess my mind against me but I don't want my mind to be my enemy or something. I guess this week I am going to start therapy. I hope its gonna be helpful and still I am not giving up and not gonna leave this EPIC. I love you Caroline, you helped me to be powerful and feel powerful. Thanks for reading people -
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sport
Thank you Caroline for your tips and cool down stretches. I also appreciate your links to warm up exercises. Most especially, I-m thankful for your positive attitude, which motivates me by the way. I feel like your my personal trainer! So happy to work out with you!
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Maryam
Exciting workout! I've done it today, but I still have a lot of challenges with push ups. I hope one day I can do them with the same strength and excellence as you.
Thank you very much --
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Liv
Wow I loved this. I actually did it! I loved how when we were in the last 15mins or so of the workout you stopped for literally 5 seconds. I think it shows that you felt the burn aswell!
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Mary
You're amazing! Another fantastic workout -. Thank you so much for sharing, and keeping us healthy/ in shape. You've kept me motivated during my pregnancy. Lots of love from MI, USA!
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Lily
Only today have I realized that my left bicep is so much weaker than the right one. I had a funny feeling when my right arm was doing fine while the left one wouldn't move properly-
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rae
I can only do about 10 pushups after this arm crusher. I am determined to get stronger and make it through them all! thank you Caroline for these ridiculous workouts.
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Corine
I was excited to do arms today but I forgot I upgraded my weights. Overall, loved the slow or holds because I got to practice my control.
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Constance
Im sorry but a few f--- you have been uttered during this workout, especially at the end
BUT nice workout thank you Caroline!
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TheAksiokersa
I-m about to do also next day-s leg workout, I hope I-ll be able to hold the dumbbells.
Great workout as always xx----
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