Upper body GIANT sets! Arms, Chest, Back, Shoulders and Core! Increase strength, build muscle and improve muscular endurance with this 30 minute upper body workout!

The timer will be on for 45 seconds each exercise, straight onto the next! We have 45 seconds rest between each giant set and perform each giant set x2 sets!

We target the shoulders, then back, then the chest and finishing with arms and more shoulders!

For this workout, you will need a pair of dumbbells, a chair and your mat! The dumbbells I am using for your reference are 15kg each and 8kg each!

SEATED SHOULDER PRESS
LATERAL RAISES
FACE PULLS
PIKE PUSH UPS

SEATED SHOULDER PRESS
LATERAL RAISES
FACE PULLS
PIKE PUSH UPS

BENT OVER ROW
RENEGADE ROW
SUPERMAN
PULLOVER

BENT OVER ROW
RENEGADE ROW
SUPERMAN
PULLOVER

CHEST PRESS
DIAMOND PRESS
FLYES
PUSH UPS

CHEST PRESS
DIAMOND PRESS
FLYES
PUSH UPS

CLEAN TO PRESS
HAMMER CURLS
ALT X BODY CURL TO ARNOLD PRESS
SKULLCRUSHERS

CLEAN TO PRESS
HAMMER CURLS
ALT X BODY CURL TO ARNOLD PRESS
SKULLCRUSHERS

Finisher:

30/30/30/30

DIPS
ALTERNATING CURLS
DIPS
ALTERNATING CURLS!

So much volume! So many quality reps!

Please ensure you perform each rep the very best you can!

Try to keep your breath as relaxed as possible.

Quality over quantity applies! Slow down the push ups, aiming for the best reps you can rather than the number of reps!

I’m very excited for you to smash this one!!

Let’s go!!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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Optional Add-on: https://youtu.be/iY4Ft9K7gZk

My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Equipment I Use:

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Caroline Girvan
PO BOX 115

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