zakruti.com » Sport, fitness, workout » Caroline Girvan

BIGGER Back and Bicep Workout - Unilateral Training - EPIC III Day 38 - Caroline Girvan

video description

Rating: 4.0; Vote: 1

Rows, sweeps and curls for the lats, rhomboids, biceps and even the rear delts! The upper body muscles of the back & biceps be challenged to become stronger and grow in this back and bicep workout using unilateral movements that allow for a longer rest period between sides! Slow and steady is the aim of the game today! Put the hard work in with the rows before we move to more variety! Most exercises will be performed for 2 sets per side! The timer will be on for 40 seconds of work with 20 seconds rest! For this upper body workout, you will need a pair of dumbbells and your mat. I am using a chair to lean the hand of non working arm against but this is optimal. I don-t always use this as often I simply place the hand on the same side knee but I like to change it up. Many people prefer using something stable such as a chair or bench to lean against as it can help keep back inline but again this is preference to you! The dumbbells I am using for your reference are 8kg each and 1 x 20kg for the rows! IMPORTANT: please ensure you warm up your full body before this workout even though it is upper body focused, the lower body is involved also to provide stability. BENT OVER ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! DEADSTOP MOMENTUM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SUPINE ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SWEEP W/ PAUSE AT TOP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE SETS SINGLE ARM ROW SWITCH SIDE! DEADSTOP MOMENTUM ROW SWITCH SIDE! ARM TUCK CURL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! CROSS BODY CURL (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE SETS SINGLE ARM ROW SWITCH SIDE! DEADSTOP MOMENTUM ROW SWITCH SIDE! HAMMER CURL W/ HOLD (switch 1/2 way) HAMMER CURL W/ HOLD (switch 1/2 way) WIDE CURL W/ HOLD (switch 1/2 way) WIDE CURL W/ HOLD (switch 1/2 way) ALTERNATING CURLS ALTERNATING CURLS Finisher: 20/20/20/20/20 ALTERNATING HAMMER CURLS HOLD! ALTERNATING HAMMER CURLS HOLD! ALTERNATING HAMMER CURLS Oh yesss! Those biceps will be worked pretty intensely! So much is required from the core throughout too for stabilisation and support anti rotation! And you may also notice the lower body involved too as even the glutes provide stability too! Training my back has definitely improved my posture, how I carry myself, am able to lift items in daily life in a safe way, perform better across a wide range of training, overall a balanced body and of course feeling STRONG!
Date: 2022-05-17

← UNLEASHED Unilateral Lower Body Workout - EPIC III Day 37 - Caroline Girvan

CORE Calisthenics Full Body Workout [NO EQUIPMENT] - EPIC III Day 39 - Caroline Girvan →

Related videos

12 Exercises That Completely Change The Human Body

• Jeff Cavalier

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

It's Weird, But It Re-Builds Your Tendons In 30 Days

• Jeremy Ethier

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

Why Men Over 40 Are Obsessed with The 2-Set Method

• Muscle Monsters

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

Comments and reviews: 10

rose2dimples
This woman's upper body strength is amazing. I mainly stuck with 4kg and 8kg. My left shoulder and lats just don't activate as well and tires so much quicker than my right.
I love unilateral training though! --
reply

Tony
Epic 3 day 37 & 38 completed today. Epic 3 day 38 the closest I could get for the heavier dumbbell was 19Kg, then lowered to 7. 5kg each. Awesome workouts as always and thank you very much Caroline.
reply

Gwen
WOW -- can't even type properly after this workout, haha! Those holds were unbelievably challenging! I had to drop weight to complete them. LOVED that burn! Definitely gonna come back to this one!
reply

The
I love all your workouts and I can see the difference. YOU THE BEST----- I can-t wait for what-s coming next-. KEEP PUSHING YALL, DONT GIVE UP-. It will pay out in the long run
reply

Derya
---tight and strong --bicep sets were extremely demanding focus for I also wanted to do them with 8kg. Wow, glad I did! Such burn---- thank you Caroline thank you! ---
reply

Michele
So this along with day 36 triceps are only 2 I missed in epic 3. So I will do one today and 1 tomorrow.
Anyone else anxious to see when the next post will be?
reply

caroline_girvan
Still trying to make it through the EPIC program, but want to do the shorter workouts as well! Hopefully doing the first 20 min workout this evening!
reply

Eleanor
Love absolutely everything about this workout! The colors, the music, the workout program! I am so grateful I found Caroline and this lovely community! --
reply

Melissa
The work out was amazing, jamming to the playlist during those breaks! definitely doing this one again after I complete the program. A Fave for sure!
reply

JokezOnYou
I can't for the life of me do the sweeps, I had to drop to a 2, 5Kg dumbbell and still couldn't do them with great form, any tips?
reply

Add a review, comment