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SUPER INTENSE Shoulder & Arm Supersets Workout - EPIC III Day 32 - Caroline Girvan

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Rating: 4.0; Vote: 1

Super sets! Super intense session! This upper body workout will demand a lot from your shoulders, biceps and triceps with supersets being the format! A staple involving pressing so we return to the shoulders throughout! For this upper body workout, you will need a pair of dumbbells, a chair for bodyweight dips and your mat! The dumbbells I am using for your reference are 9kg each and 6kg each! The timer will be on for 30 seconds of work, straight into another 30 seconds to make each superset! There will be 20 seconds rest in between each superset! Each superset will be performed for 3 sets in total! There is a staple superset that will appear 4 times in total: partial shoulder presses into full range presses! I will be using 9kg dumbbells every time this pops up! During the ZOTTMAN curls I will be using lighter weights (the 6kg dumbbells) as this movement is a lot on the wrists also so please reduce weight or even filled water bottles. I will also use the lighter weights for the palms up curls straight after-. You will see why when we come to it! --- CLOSE TO OPEN PRESS ARNOLD PRESS LATERAL RAISES REAR DELT FLYES STAPLE: PARTIAL PRESS FULL RANGE PRESS DRIVING THE CAR FRONTAL RAISE DIAGONAL RAISE ARC RAISE STAPLE: PARTIAL PRESS FULL RANGE PRESS DIPS TRICEP KICKBACKS TRICEP PRESS SKULLCRUSHERS STAPLE: PARTIAL PRESS FULL RANGE PRESS HAMMER CURLS WIDE CURLS ZOTTMAN CURLS (using 6kg weights) PALMS UP CURLS STAPLE: PARTIAL PRESS FULL RANGE PRESS Finisher! --- 30/30/30 DECLINE PUSH UPS TRICEP PUSH UPS COBRA PUSH UPS Please ensure you warm up the entire body prior and gently cool down after. These supersets are 1 minute in total but the exercises make this very intense! Try to relax and never rush the movements. It is better to do less reps with good form over rushing and increasing risk if injury. Always control the dumbbells! This is hard! But is amazing! I loved the challenge of the staple and
Date: 2022-05-17

← GIANT Glutes and Hamstrings Sets Workout - EPIC III Day 31 - Caroline Girvan

DYNAMITE Dynamic & Isometric Leg Day Workout - EPIC III Day 33 - Caroline Girvan →

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Comments and reviews: 10

Shweta
I found Caroline a liittle over a month ago and then found her programs and decided on epic 3 - i dont understand how she looks sooo happy and energized while giving us a thumbs up but i absolutely love it! completing a workout and feeling like death and someone just there to give you the biggest smile and thumbs up definitely gives my endorphins a boost.
It also shows how much love and planning shes put into the workouts - my arms are dead.
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Det
A few mins were in I was having hard time and was thinking why does this feel so difficult today and questioning whether I was doing something wrong then Caroline dropped weights as well, I was relieved haha! I love how real she is, just human just like us. I pushed it throughand it was AWESOME! I am feeling all over my arms and shoulders! I really loved this session! At first it was quite hard especially fiest shoulder session but i made it!
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Als
wow my shoulders are dead. i can barely type lol. I had to drop the weights to 3/4/4. 5 kgs in many reps. My upper body strength is shxt. Still I pushed hard and tried to maintain form and take it slow to make my muscles really feel it.
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rose2dimples
I did this with 4kgs and 2kgs for the diagonal and arc raises. My Triceps gave out on the Tricep pushups and I did then on my knees. Caroline your upper body strength keeps me in awe and I'd love to be like you one day! -
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Heather
I used a variety of weights to complete this workout. My arms are done. Such a great burn. I love the variety of exercises and the duration of time under tension. The diagonal raise to Arc was so intense!
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Tetiana
And I used to think I was was strong/advanced. This workout (especially shoulder sections at 20lbs per side) broke my illusion. Had to pause a few times. Great burn. Thank you, Caroline.
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Adaline
Beautiful strong woman who absolutely kick ass! I have never felt stronger in my life until I found Caroline! Thank you for all you do! Day 50 is getting closer! Let-s go!
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angel
Amazing workout. The world is so blessed to have you and your workouts Caroline - thank you so much for making us all stronger and empowered!
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uth0ios
OH THIS WAS BRUTAL i didnt do day 31, im planning to swap day 31 with one of the rest days bc i rested yesterday since i got no slepe
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Tony
10 Kg each and then lowering to 7. 5 Kg each for me, super tough. Thank you Caroline was another great great workout.
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