Caroline Girvan - Day 48 of EPIC Intense Bodyweight and Dumbbell Upper Body Workout
Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core! For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells! I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon. If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat. The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise! Remember to go at a moderate pace, particularly when pressing overhead. During the lowering part of an exercise such as bent over rows, lateral raises, sweeps etc it is the eccentric movement that a lot of work happens so really focused on this part of the lift... you should try to lower as slowly as feasible! With the skull crusher push ups, push the outsides of the hands into the mat to extend the arms. You can perform tricep or diamond instead to strength the triceps if you prefer. SHOULDER PRESSALTERNATING PRESSSINGLE ARM PRESSSINGLE ARM PRESS (switch) ARNOLD PRESS90° HOLD TO OPENCHEST PRESS1 x SLOW PUSH UP PALMS FACING PRESS PUSH UPSFLYESWIDE PUSH UPS DIAMOND PRESS DIAMOND PRESS PUSH UP TRICEP PRESSTRICEP PRESS PUSH UPSKULL CRUSHER SKULL CRUSHER PUSH UPS LYING OVERHEAD EXTENSION DIPSSINGLE ARM ROW SINGLE ARM ROW (switch) SINGLE ARM SUPINE ROWSINGLE ARM SUPINE ROW (switch) PULL OVERSWEEP (one side) SWEEP (switch) ALT RENEGADE ROW TO PUSH UPSCAPULAR PUSH UPSLATERAL RAISESPIKE PUSH UP (on chair or mat) ALT FRONTAL RAISES FRONTAL RAISE (x 1 DB) ALT UPRIGHT ROW PLANK FEET WALK IN AROUND THE WORLD DECLINE PUSH UPS KNEEL HAMMER CURL TO PRESS KNEEL HAMMER CURL TO PRESS (opp) WIDE CURLSALT CURLSPALMS FACING IN ROW TO CURL CURL PULSES Finisher: 20/20/20 DIPS/HOLD/DIPS This finisher is a tough one.. make sure you don’t hold your breath! Remember to have fun!! It’s ok to stop... when I stop I consider it a positive as I’m pushing myself.. not simply doing the motions. Also this is limited rest with the exercises grouped so various movements all on the shoulders for example with only 15 seconds rest! Enjoy and be proud!!
Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core! For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells! I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon. If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat. The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise! Remember to go at a moderate pace, particularly when pressing overhead. During the lowering part of an exercise such as bent over rows, lateral raises, sweeps etc it is the eccentric movement that a lot of work happens so really focused on this part of the lift... you should try to lower as slowly as feasible! With the skull crusher push ups, push the outsides of the hands into the mat to extend the arms. You can perform tricep or diamond instead to strength the triceps if you prefer. SHOULDER PRESSALTERNATING PRESSSINGLE ARM PRESSSINGLE ARM PRESS (switch) ARNOLD PRESS90° HOLD TO OPENCHEST PRESS1 x SLOW PUSH UP PALMS FACING PRESS PUSH UPSFLYESWIDE PUSH UPS DIAMOND PRESS DIAMOND PRESS PUSH UP TRICEP PRESSTRICEP PRESS PUSH UPSKULL CRUSHER SKULL CRUSHER PUSH UPS LYING OVERHEAD EXTENSION DIPSSINGLE ARM ROW SINGLE ARM ROW (switch) SINGLE ARM SUPINE ROWSINGLE ARM SUPINE ROW (switch) PULL OVERSWEEP (one side) SWEEP (switch) ALT RENEGADE ROW TO PUSH UPSCAPULAR PUSH UPSLATERAL RAISESPIKE PUSH UP (on chair or mat) ALT FRONTAL RAISES FRONTAL RAISE (x 1 DB) ALT UPRIGHT ROW PLANK FEET WALK IN AROUND THE WORLD DECLINE PUSH UPS KNEEL HAMMER CURL TO PRESS KNEEL HAMMER CURL TO PRESS (opp) WIDE CURLSALT CURLSPALMS FACING IN ROW TO CURL CURL PULSES Finisher: 20/20/20 DIPS/HOLD/DIPS This finisher is a tough one.. make sure you don’t hold your breath! Remember to have fun!! It’s ok to stop... when I stop I consider it a positive as I’m pushing myself.. not simply doing the motions. Also this is limited rest with the exercises grouped so various movements all on the shoulders for example with only 15 seconds rest! Enjoy and be proud!!