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DEFINED Delts & Calf Workout / Dumbbells - EPIC II - Day 47 - Caroline Girvan

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Rating: 4.0; Vote: 1

We begin with a quick, effective calf specific routine before moving to the shoulders! Front, side, rear delts, triceps, upper back and core are all working hard in this shoulder workout! For this sizzling shoulder session, you will need a pair of dumbbells, mat for cool down and a wall (or sturdy furniture) for balance during calf raises! The dumbbells I am using are 9kg each, I also use 6kg each for the isolation work. CALF RAISE HOLD PULSES HOLD SINGLE LEG FULL RANGE HOLD PULSE HOLD SINGLE LEG FULL RANGE HOLD PULSE HOLD BOTH LEGS FULL RANGE HOLD PULSE BODYWEIGHT SINGLE LEGQUICK (same leg) FULL RANGE! BODYWEIGHT SINGLE LEG (switch) QUICK (same leg) FULL RANGE! DEADSTOP PRESS X4 sets ARNOLD PRESS x5 sets SINGLE ARM PRESS X4 sets PRONATED FRONTAL RAISE X4 sets LATERAL RAISES ALTERNATING X4 sets REAR DELT RAISE (palms facing) x2 sets REAR DELT RAISE (palms away) x2 sets LATERAL TO FRONTAL RAISES X4 sets PARTIALS LATERAL RAISES X4 sets ALTERNATING HAMMER RAISES x3 sets Finisher: 30/30/30 FRONTAL RAISES: BOTTOM RANGE TOP RANGE FULL RANGE This is a lot of reps today! Your entire shoulders, core and triceps will be working hard! I know you are loving the strength gains and a lot of this is down to the repetitions! This session is no different! I personally love training shoulders, however always train the shoulders with extra caution. Pause when you need to and take a moment to prevent jerking or raising dumbbells at an angle that could be detrimental. Keep knees slightly soft, core braced (think as if you were about to be hit in stomach by an object. you would brace for impact. Slow and controlled. one of my favourite ways to train! Fast and furious is for HIIT, not dumbbells! Enjoy!
Date: 2022-05-17

← EPIC EMOM Full Body HIIT Workout / No Equipment - EPIC II - Day 46 - Caroline Girvan

LEGENDARY Leg Workout / No Frills Leg Day - EPIC II - Day 48 - Caroline Girvan →

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Comments and reviews: 7

ElizabethS
Caroline thank you so much for all of these videos. They are so carefully planned. I have to admit the calve thing was a little hard for me. For some reason my calves and legs grow muscle fast. I don't like to work on my legs but I trust you also I have heard the calve raises strengthens the knees.
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Solleza,
What was that? It was so hard! My glutes and inner thigh ache from yesterday. In rear delt flye my glutes hurt so I have to stop for a sec. Took lots of break here as my forearm aches. This one is a good one! 3 more days. Thank you Caroline! -
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Audrey
Enjoyed this workout that got me to burnout level a few times. A nice change to work the calves and delts. Feeling yesterday's EMOM. Thank you for another great one Caroline!
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sport
I really went from not 'in the mood today' to completing this workout and feeling like an absolute boss!
I'm proud of each one of you for completing this workout!
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psyhense
Last day of Winter here, felt very serene doing this. Birds and frogs singing, warm afternoon and not too high intensity. Felt perfect for today. Thank you!
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besca1999
there was a time when I was glad that calve raises were in the workout because it meant some -rest- time. well, that's obviously over - Loved this workout!
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Agathe
Always love a slow-paced workout with control. Amazing how much I-ve progressed for upper body exercises thanks to Epic I and II.
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