It’s EPIC ARM DAY! Let’s strengthen the arms, build muscle and focus on mastering our control and form in this arm workout, targeting the triceps and biceps!

All you will need for this dumbbell arm workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 8kg each.

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

We work between biceps, then triceps focused and back to biceps throughout! We complete 3 exercises for biceps, then 3 for triceps!!

HAMMER CURL
HAMMER ALTERNATING HOLD
HAMMER CURL
TATE PRESS
TATE PRESS SLOW
TATE PRESS ALTERNATING
CURL TO ROTATE
HOLD ROTATE
CURL TO ROTATE ALTERNATING
KICK BACK ONE SIDE
KICK BACK OPPOSITE
KICK BACK BOTH
PALMS UP CURL
PALMS UP ALTERNATING HOLD
PALMS UP ALTERNATING
CRUSHER TO SHOULDER
SLOW CRUSHER TO SHOULDER
ALTERNATING TO SHOULDER
WIDE CURLS
WIDE CURLS ALTERNATING HOLD
WIDE CURLS ALTERNATING
SKULL CRUSHER
SKULL SLOW LOWER TO PRESS
SKULL CRUSHER ALTERNATING
CROSS BODY CURL
CROSS BODY ALTERNATING HOLD
CROSS BODY ALTERNATING
DIAMOND PRESS
DIAMOND PRESS SLOW
DIAMOND PRESS 1 1/2 REPS
SUPINE ROW TO PEAK CURL
SUPINE ROW TO PEAK CURL (opp)
SUPINE ROW TO PEAK CURL
OVERHEAD EXTENSION
TRICEP PRESS
TRICEP PRESS TO OVERHEAD
FULL CURLS
CURL PULSES
ALTERNATING CURLS
TRICEP PUSH UPS
DEAD STOP TRICEP PUSH UPS
REP THEM OUT!
SKULL CRUSHER PUSH UPS
DIAMOND PUSH UPS
DIAMOND COBRA PUSH UPS
Finisher: PALMS UP CURL (x 1 DB)
FULL RANGE
PULSES
FULL RANGE

This workout SHOULD be very challenging! It is up to you to focus on form and alignment. Slow it down... and keep elbows in during curls, upper arm static during skull crushers! You want to make it as challenging as you can!

Stop and pause for a moment of you need it! And think of having to stop for a bread moment as a positive... when I stop it is simply because I have too! I wouldn’t continue as my form wouldn’t be 100%! These workouts are timed as apposed to reps and with limited rest so always remember this!

Ready to build these biceps and test the triceps!!?

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Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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EPIC II Program:

▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

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My Other Videos:

▶ My First Q&A: https://youtu.be/31E97CZbSY8
▶ My 30 Min PUMPING Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ 15 Min Core & Abs (Twenty Plank Variations) Workout: https://youtu.be/FJjT-FUlXVU
▶ 10 Min UNBROKEN Abs Workout: https://youtu.be/iMmMK_8BfcU

Business Enquiries:

▶ Email: info@carolinegirvan.com

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