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AMAZING Arms and Abs Workout with Dumbbells - EPIC Endgame Day 38 - Caroline Girvan

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Rating: 4.0; Vote: 1

All the arms and abs! This is going to be one of those workouts that you will feel the extra blood actually pumping to the arms! Slow, exact and extremely intense! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! There is a staple of dips that will only appear 4 times in total! All you will need for this workout is a pair of dumbbells, your mat and a chair! The dumbbells I am using for your reference are 8kg each! TAP THE MAT CRUSHER! SKULLCRUSHERS SHOULDER CRUSHER STAPLE: DIPS! TRICEP PRESS (PRONATE HAND POSITION) TRICEP PRESS (SUPINE HAND POSITION) TRICEP PRESS (NEUTRAL HAND POSITION) STAPLE: DIPS! PALMS UP 21s BOTTOM - TOP - FULL RANGE PALMS UP CURLS FULL RANGE! PALMS UP 21s BOTTOM - TOP - FULL RANGE WIDE CURLS 21s BOTTOM - TOP - FULL RANGE WIDE CURLS FULL RANGE! WIDE CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE HAMMER CURLS FULL RANGE! BOTTOM - TOP - FULL RANGE HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! ABS: 40/20 no rest! CRUNCH SIT UP HOLLOW TO TUCK HOLLOW HOLD! TOE REACHES PULSES! V SIT TO EXTEND HOLD! SMALL TUCK REVERSE CRUNCH SINGLE LEG SIT UP CRUNCH (same side reach) SINGLE LEG SIT UP (switch side) CRUNCH (same side reach) ALTERNATIVELY LEG LOWER FLUTTER KICKS! FINISHER! 25 x SKULLCRUSHER PUSH UPS 25 x TRICEP PUSH UPS 25 x DIAMOND COBRAS 25 x NEUTRAL COBRAS Oh yessss! No messing about today in finishing the arms! I LOVED this workout and felt every press, curl & dip! Always make these workouts to suit you! Perform push ups with hands on an elevated surface if preferred! Perform an alternative for dips such as tricep press, skullcrushers or even kick backs depending on what feels most comfortable for you. And the same applies to the abs portion- perform alternating leg, lower to a certain point or bend at the knees for leg lowers. I try to remember that these are my workouts too so when I need to drop the weight to the floor for a moment or come out of dips temporarily I ensure I do so that I maintain good form and reduce risk of injury. Train hard but also treat your body with respect and always listen to it!
Date: 2022-05-17

← NEXT LEVEL Lower Body Workout with Dumbbells - EPIC Endgame Day 37 - Caroline Girvan

CALM & COLLECTED Calisthenics Full Body Workout - EPIC Endgame Day 39 - Caroline Girvan →

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Comments and reviews: 10

Isabell
Since I am on vacation an have no weights, I had to get a little creative. So, instead of weights I used two 5 liter water containers for the triceps and biceps exercises. Felt even more challenging since the water kept moving back and forth: D And oh my, what a challenging finisher! I had to substitute the first two exercises and did 25x elevated triceps pushups and 25x triceps pushups on my knees instead, but kept the last two exercises the same! It was intense and my arms are still shaking but I feel so strong now: )
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Tony
Those bodyweight dips, killer, you say complete the finisher at your own pace, good job really, I had to keep pausing especially, with skull crusher pushups, which I could not even complete one when I first started your Epic program May 21, and my training is hit and miss some days, Got to say thank you so so much Caroline for creating these fabulous workouts, your the Queen Personal Fitness Trainer.
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Herb
Love working the upper body and your workouts are very challenging but awesome. Have enjoyed trying as many workouts as I can and have to say I had to modify some of the triceps due major shoulder issues, but still feeling the burn. Thank you for your infectious smile and encouragement. Always come back to you no matter what other workouts I do. Thank you. Moe -
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isaiah
With all the negative current events, it-s a light in the dark for you, Caroline, to make these at home fee-free workouts for those of us trying to stay in shape without going out into the apocalypse. Thank you so very kindly -
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AVATAR
Lol didn't complete the finisher as formated for the first time but could do 1 skull crusher and 20 tricep press chair and knees, moved to the cobras last 30 were a mix of cobras, and modified tricep push-ups.
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Shaleen
This upper body workout gave me the pump i needed! This program is such an integral part of my routine i cannot imagine what's next for me!
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GhostFaceKilla
The thing I love/hate the most is when she smiles all the time, no matter how hard it is. This was a decimating session. Respect!
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Sara
I love to workout arms and abs! Not sure why this one was extra challenging today. Thank you Caroline! You have changed my world!
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Eleanor
Another amazing workout by Caroline! Loved the format and always extra excited when abs are included! Thank you so much! --
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Daisy
Day 38 of Epic Endgame Done! Wow what a workout! That finisher ouch! Amazing workout done this morning! Thank you Caroline
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