Complete chest and tricep session to completely challenge your arms, shoulders, chest and core strength! This upper body workout will test you whether you are a beginner or a regular bench presser!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

For this intense session, you’ll need a pair of dumbbells and a mat! The dumbbells I am using are 15kg each and 9kg each, however of course 1 pair of dumbbells is great!

At the beginning of the workout, the 3 exercises are repeated 3 times as a circuit before we move to one set per exercise of isolation primarily on the triceps!

The finisher should be extremely challenging and the incline push ups should be so difficult to do by this point!! It brought me to my knees!!

CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
LYING OVERHEAD EXT
SKULL CRUSHERS
3 WAY TRICEP PRESS
DIAMOND PRESS
TRICEP PRESS
TATE PRESS
DOWN DOG TO LEAN PUSH UP
PUSH LOWER TO COBRA
TRICEP HOLD (PRESS ON BEEP)
STAGGERED PUSH UP
STAGGERED PUSH UP
SINGLE ARM COBRA
SINGLE ARM COBRA
DIPS


Finisher: 30 seconds each!

DECLINE PUSH UPS
STANDARD PUSH UPS
INCLINE PUSH UPS!!!
My chest and arms were worked so hard during this session... also my shoulders and core!

Lots of upper body fun in this session!!!

Cx

Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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

Instagram: https://instagram.com/carolinegirvan
Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan

EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

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

My Other Workouts:

NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg

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