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!!!
Cx
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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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Caroline Girvan
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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