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THE PUMP WORKOUT / Upper Body Complexes - EPIC II - Day 29 - Caroline Girvan

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Rating: 4.0; Vote: 1

Ready for that pumped feeling? My entire upper body was feeling that extra blood flow pumping to the muscles! Shoulders, chest, back and of course arms! Each complex in this upper body dumbbell workout is a total of 2 minutes 30 so time will fly by! After each complex, there is 45 seconds rest to grab a drink and to look at previews of the complex up next! There are only 2 exercises within each complex so simple to follow along and go at your own pace! Some of the complexes involve 1 or 2 dumbbells. Most of the complexes involve exercises to be performed for 10 reps each, however afew are for 5 or 20 reps so just watch out for this! All you will need for this workout is a pair of dumbbells, a chair and your mat! The dumbbells I am using are 8kg each. Optional is to perform the decline push ups and walk into pike on the floor, so similar except feet on floor of you prefer not to raise feet onto elevated surface! Bent over row x10 Alternating curls x10 Chest press x20 Deadstop push ups x10 Single arm shoulder press (switch each round) x10 Frontal raise (same arm) x10 Decline push ups x10 Dips x10 Tricep press x 20 Hammer curls x 10 Shoulder press x10 Walk in to pike x10 Wide curls x 10 Overhead tricep extension x20 Single arm supine row x10 (switch each round) Palms up curl x10 (same arm) Skullcrushers x10 Tricep push ups x10 Renegade rows x10 (x5 each side) Push ups x10 FLYES x10 Pullovers x10 Single arm reverse fly x5 (switch side each round) Lateral raise x5 (same side) Alternating press x20 Push up to alt arm raise x10 Clean to press x10 Hammer hold pulses x20 Finisher: 45- frontal raise Horizontal tricep extension Remember. go at your own pace! If you see me pause, you keep going! But don-t cut corners. stop when you feel you can-t perform it the way you want! Definitely an awesome upper body session. called it -the pump- as I literally was after! Enjoy!
Date: 2022-05-17

← SQUATS FOR THE GLUTES Workout / Dumbbells / Legs - EPIC II - Day 28 - Caroline Girvan

20 Min MOUNTAIN CLIMBING CARDIO Workout / No Equipment / LISS - Caroline Girvan →

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Comments and reviews: 10

Marilee
Second attempt at this workout this morning. I can't quite remember how it went last time, but it was certainly a challenge today!
Thanks for your efforts, Caroline! I'm constantly humbled by how much I have to drop to lower weights and take breaks, but I'm enjoying the fact that there are more good than bad days and that moving my body like this is so much fun and so empowering!
Hope you nd your loved ones are staying safe and strong!
Much love from South Africa
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Tony
All my muscles are really really aching, great workout, I did not switch sides for some of the exercises so concentrated on one side then repeated for the which I certainly felt I can tell you. Thank you Caroline - been a bit hit and miss with plan.
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Pattaporn
Hello from thailand, i have followed your workout from the Epic1 and now it was 4 months passed since my first day excercise. Thank you so much for all wonderfull workouts. They are so fun and very motivated me to continue my healthy lifestyle.
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Vaidehi
Oh My God this workout is a blast!
at first you think you can do it but as you progress she kills you --
This workout got my arms so pumped you -
I cant even lift 2kg dumbbells
ENJOY YOUR DEATH WHO ARE YET TO DO THIS -
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Agathe
Surprisingly enough the 2. 5 min did not feel long, but the perfect time to challenge these muscles enough without ending being completely enable to perform the movements.
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Rail
I'm new to weight training, would I be wasting my time using 3kg dumbbells in each hand doing these exercises! Someone advise me please!
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Soulhiala
oh goodness and i thought my arms were noodles before. Caroline was. like you thought? well lets fix that heheh
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elaine
I pushed myself so hard with this workout I almost wanna cry when I finished lol, thanks caroline.
X Elaine
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sport
cant express how much I love you Caroline! used to hate working out now I just cant imagine my life without you
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Clara
Fantastic! Awesome! Caroline, you are the best! Thank you for giving us the best from you. MERRY CHRISTMAS!
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