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OPPOSING Upper Body Workout / Dumbbells - EPIC Heat - Day 12 - Caroline Girvan

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Rating: 4.0; Vote: 1

Antagonist pairing upper body session! Basically it-s a very simple method of working a muscle group, then into the opposing (chest/back, shoulders/lats, biceps/triceps) in order to allow better performance due to more rest, and more volume overall! Mostly compound lifts so will require a lot of energy as different muscles working during one exercise! For this upper body workout you will need a pair of dumbbells and your mat! I am using a chair for seated press (as I prefer to be seated if using dumbbells over 14kg on shoulder press) and also for pull overs for that larger range of motion but this is not essential! Pullovers on the mat are perfect! The dumbbells I am using for your reference are 15kg each and 8kg each! The timer will be on for a majority of the workout for 45 seconds of work, 15 seconds rest, occasionally it will be 50 seconds of work, 10 seconds rest. It is important to go at your own pace. This applies to all the exercises. You will notice I perform each movement pretty slow. controlling the movement makes the weight feel a lot heavier, particularly on the lowering portion! SHOULDER PRESS PULLOVER SHOULDER PRESS PULLOVER CHEST PRESS ALTERNATING RENEGADE ROWS CHEST PRESS ALTERNATING RENEGADE ROWS BENT OVER ROW PUSH UPS BENT OVER ROW PUSH UPS FLYES REAR DELT FLYES FLYES REAR DELT FLYES FRONTAL RAISE SUPINE ROW FRONTAL RAISE SUPINE ROW TATE PRESS (50/10) CURLS (50/10) TATE PRESS (50/10) CURLS (50/10) SKULLCRUSHER HAMMER CURL SKULLCRUSHER HAMMER CURL DEADBUG one side HOLD! DEADBUG switch side HOLD! DOUBLE DEADBUG HOLD! Finisher: DEEP PUSH UPS HOLD! SWEEPS HOLD! DEEP PUSH UPS HOLD! You should be feeling pretty fatigued by the time you reach the Arnold Presses so ensure you perform with smooth lifts and lowering! A lot of compound movements particularly at the beginning so you will be working all of your upper body during the first portion of this workout, hence once we hit shoulders, biceps & triceps you feel it! Hopefully you enjoy the rest during for example chest press then into renegade rows. you essentially gain a full minute rest on the chest muscles! A lot of volume in these 30 minutes! --And your lats will feel this a lot no doubt! Let-s smash it!
Date: 2022-05-17

← AWAKENED GLUTES & Hamstrings Workout / Glute Band - EPIC Heat - Day 11 - Caroline Girvan

ISO & PLYO COMBO -- Advanced Lower Body Workout - EPIC Heat - Day 13 - Caroline Girvan →

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Comments and reviews: 10

Solleza,
This one was a hard one! Push through this eventhough I keep telling myself not to. These days I try to go heavy and upped my calorie intake I do no longer experience DOMS. I always think why other people go heavier but still manage to workout everyday and I experienced it myself I don't know the backup science about it but I am happy. I also feel like my push ups are getting better. Overall I am satisfied but I love more repetitions upper body work since I can go heavy depending on the availability of my dumbbells. I still struggle a lot here. Thanks Caroline! -
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Kerin
I was finished it yesterday, but I forgot to write my comment.
So. Finally, I can feel doing Caroline's workout without any break! I was fully follow along, it's really fun since I might feel Caroline's struggle even I'm using lower dumbbells than her-. But I'm so proud that I make this far, last time I remember that I'm struggle with my 2kgs but now I can fully do it with 5kgs!
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Tony
Fabulous workout Caroline, the double dead bug felt amazing, managed to perform 10 deep push ups with a slight break which I am really pleased about. I did the optional add-on to in the link below. You are the most prolific fitness trainer and you explain the plan of the workout in the intro and how to perform certain moves which is really really welcome. Thank you
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Rebekah
Im watching this video saying how much I love this woman and all the work she puts into these video, thinking how excited I am for tomorrows workout knowing that I'll be singing a different tune tomorrow morning when my upper body is on fire lol!
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Makena
Really enjoyed the workout but it was intense. The best trainer on You tube, thank you Caroline you always explain and breaking down the workout in a very simple ways and make us all feel strong and capable.
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Archchi
I genuinely enjoyed today's workout. After hitting the 50 % mark there were new exercises and I was like ok can i do this can i do this and as i reached the end and did it all,
I felt so happppyyyy!
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Erin
Love is when your fiance watches you complete a Caroline Girvan workout and knows you are capable of putting away your own weights, but knows it was a Caroline Girvan workout and does it for you anyways.
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Mal
definitely one of my favorite upper body workouts I've ever done! Love hitting chest, triceps, back and biceps, and even a little bit of core! what more could you ask for! :)
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sport
She has a gift
She can make me do or things I would rather think impossible, and I don-t realize of it, until I am in the middle of the whole thing-
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My
This workout was awesome thank you! Feels amazing getting stronger. I was in shock how much easier it was to do push-ups this time around
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