Day 8 in the EPIC Program and it’s a compound upper body day!!! We will be hitting our entire upper body and core with dumbbells via presses and rows!

The dumbbells I am using for your reference are 15kg x 2 and 10 kg x 2 but one pair of dumbbells is great too!

You will also need a mat! I am using a chair just to provide more comfortable position pressing but it is not necessary. If standing, simply keep knees soft and look straight ahead. The chair should provide support for lower back.

Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total.

We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest!

Below is a breakdown of the exercises.. each is performed for 4 sets. Note that the second set of rows include no rest as we switch arms immediately!

SHOULDER PRESS
ARNOLD PRESS
PUSH PRESS

CHEST PRESS
NEUTAL GRIP PRESS
SINGLE ISO HOLD PRESS

SINGLE ARM ROW (alternating sides)
SUPINE ROW (alternating sides)
PULLOVER

Finisher:
2 x FLYES
1 x FRONTAL RAISES

Please ensure you warm up for at least 5 minutes prior to beginning.

This is a typical session I would have done in a gym setting... 4 sets of each exercise!!

Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!

Embrace these repeats... it will make you stronger!! And I’ll see you then Day 9 for no repeat FULL BODY!!

Cx

Epic Program

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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