Caroline Girvan - Day 12 of EPIC _ Shoulder Workout with Dumbbells
Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells. You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest. PALMS FACING PRESS rest PALMS FACING PRESS rest PALMS FACING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS Rest SINGLE ARM PRESS SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) Rest FRONTAL RAISE Rest FRONTAL RAISE Rest FRONTAL RAISE Rest LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) HAMMER FRONTAL RAISES HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) Rest UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS Rest REAR DELT FLYES Rest REAR DELT FLYES Rest REAR DELT FLYES Rest AROUND THE WORLD Rest AROUND THE WORLD Rest AROUND THE WORLD Rest LATERAL RAISES LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) Rest ARNOLD PRESS rest ARNOLD PRESS rest ARNOLD PRESS Rest PARTIALS rest PARTIALS Rest PARTIALS Rest FIGURE 8 rest FIGURE 8 ResT FIGURE 8 Finisher: For 30 seconds x 3 sets PIKE HOLD/HANDSTAND HOLD Burn out: 45° PRESS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout! Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows. This is a solid deltoid session so enjoy!! 💪
Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells. You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest. PALMS FACING PRESS rest PALMS FACING PRESS rest PALMS FACING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS rest ALTERNATING PRESS Rest SINGLE ARM PRESS SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) SINGLE ARM PRESS (switch arm) Rest FRONTAL RAISE Rest FRONTAL RAISE Rest FRONTAL RAISE Rest LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) LATERAL RAISE (elbows 90°) HAMMER FRONTAL RAISES HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) HAMMER FRONTAL RAISES (switch arm) Rest UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS UPRIGHT ROWS Rest REAR DELT FLYES Rest REAR DELT FLYES Rest REAR DELT FLYES Rest AROUND THE WORLD Rest AROUND THE WORLD Rest AROUND THE WORLD Rest LATERAL RAISES LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) LATERAL RAISES (switch arm) Rest ARNOLD PRESS rest ARNOLD PRESS rest ARNOLD PRESS Rest PARTIALS rest PARTIALS Rest PARTIALS Rest FIGURE 8 rest FIGURE 8 ResT FIGURE 8 Finisher: For 30 seconds x 3 sets PIKE HOLD/HANDSTAND HOLD Burn out: 45° PRESS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout! Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows. This is a solid deltoid session so enjoy!! 💪