Compound exercises combined with bodyweight and isolation in superset format to target the chest, back, shoulders, biceps and triceps! You know it’s going to be an awesome upper body session!

For this upper body workout you will beee a pair of dumbbells, your mat and something to place opposite hand on to provide support and stability during single arm rows. I will simply use the edge of my table however you could also use a chair.

The dumbbells I am using for your reference are 17.5 kg each and 9kg each.

SINGLE ARM ROW
MOMENTUM LIFT ROW (same side)

SINGLE ARM ROW (switch)
MOMENTUM LIFT ROW (same side)

SINGLE ARM ROW (switch)
MOMENTUM LIFT ROW (same side)

SINGLE ARM ROW (switch)
MOMENTUM LIFT ROW (same side)

SUPINE ROW
SWEEP (same side)

SUPINE ROW
SWEEP (same side)

SUPINE ROW
SWEEP (same side)

SUPINE ROW
SWEEP (same side)

Staple!
PUSH UPS
DEADSTOP PUSH UPS

SHOULDER PRESS
LATERAL TO FRONTAL RAISE

SHOULDER PRESS
LATERAL TO FRONTAL RAISE

ARNOLD PRESS
DIAGONAL PRESS

ARNOLD PRESS
DIAGONAL PRESS

Staple!
PUSH UPS
DEADSTOP PUSH UPS

X1 ARM CROSS BODY TRICEP EXTEND
SWITCH!

X1 ARM CROSS BODY TRICEP EXTEND
SWITCH!

SKULLCRUSHERS
TRICEP PUSH UPS

SKULLCRUSHERS
TRICEP PUSH UPS

Staple!
PUSH UPS
DEADSTOP PUSH UPS

Staple!
PUSH UPS
DEADSTOP PUSH UPS

ALTERNATING HOLD HAMMER CURL
ALTERNATING HAMMER CURL

ALTERNATING HOLD HAMMER CURL
ALTERNATING HAMMER CURL

WIDE CURLS
ALTERNATING X BODY CURLS

WIDE CURLS
ALTERNATING X BODY CURLS

Staple!
PUSH UPS
DEADSTOP PUSH UPS

ALTERNATING RENEGADE ROW
PUSH UPS ON DUMBBELLS

ALTERNATING RENEGADE ROW
PUSH UPS ON DUMBBELLS

Finisher!

ROTATIONAL CURLS
CLEAN TO PRESSS
PUSH PRESS

So much fun today!! All major muscles worked!

And who doesn’t love some deadstop push ups!!!?

Have fun with this workout and give it your best shot!!

Cx

To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Optional Add-on: https://youtu.be/Og_It9SD8XY

My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Join The Community

Instagram: https://instagram.com/carolinegirvan
Private Facebook Group: https://facebook.com/groups/carolinegirvan

Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries:

Email: [email protected]

Caroline Girvan
PO BOX 115

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