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!!

Cx

Epic Program

Download Your Free EPIC Program Guide: https://carolinegirvan.com
The Full EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
Beginner EPIC Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Warm Up Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUczcbyXa35oUo2CdaHqgZ6

The Equipment I Use

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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