Let’s build the upper body strength!! Compound and isolation exercises with this upper body workout to majorly hit the chest, shoulders, back, triceps, and biceps!

All you will need for this workout is a pair of dumbbells and a mat.

The dumbbells I am using are 15kg each and 9kg each. Please note you can use one pair of dumbbells or multiple depending on what you have access too!

The timer will be on throughout for 40 seconds of work, 20 seconds rest.

We begin with the compound movements, all repeated 4, 3 or 2 sets and rotating between chest, shoulders and back. We then move to more isolation movements involving dumbbells and bodyweight to finish the shoulders and target the arms!

As always, go at your own pace!

Of course there is a finisher; regular push ups for 20 seconds, 20 seconds hold at bottom position followed by 20 seconds of push ups! This should be very challenging considering the workload we have done already!!

CHEST PRESSCHEST PRESSCHEST PRESSCHEST PRESSSHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

BENT OVER ROWS
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)
BENT OVER ROWS (switch)

DECLINE PRESSDECLINE PRESSDECLINE PRESS

ALTERNATING PRESSALTERNATING PRESSALTERNATING PRESS
PULL OVERSPULL OVERSPULL OVERSPALMS FACING CHESTPALMS FACING CHESTPALMS FACING PRESS
PALMS FACING PRESS
RENEGADE ROWS
RENEGADE ROWS

FLYES
PUSH PRESS
ALTERNATING ROWS
PALMS UP CURL TO PRESSTRICEP PRESSSINGLE ARM PRESS

SINGLE ARM PRESS (switch)
REAR DELT FLYES

DIVE PUSH UPS
SKULL CRUSHERS
LATERAL RAISES (one side)

LATERAL RAISES (switch)

PARTIALS

WIDE CURLS
FRONTAL TO CHEST PRESS

PUSH PRESSFINISHER: 20/20/20

PUSH UPS/ HOLD/ PUSH UPS

Ensure you control every single rep!

With the rear delt flyes, try to slow the lowering portion.. it is difficult!

I know so many of you will love this session and really feel pumped after (literally too!)

Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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EPIC II Program:

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Sports Equipment I Use:

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My Other Workouts:

▶ 30 Min Pumping Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ 10 Min Unbroken Abs Workout: https://youtu.be/iMmMK_8BfcU

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB


Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases