CHARGED 30 Min Chest and Triceps Workout | EPIC Heat – Day 6

Charged 30 Min Chest and Triceps Workout is Day 6 of Caroline Girvan‘s Epic Heat program. It was a brutal workout. For me at least. The chest is my least favorite muscle group to work so I am not sure what motivated me to do this workout. Maybe just because I am loving how hard Caroline pushes me in her workouts. This workout was taxing Caroline as well. She took plenty of personal breaks in the course of this workout as she was clearly pushing herself and hitting muscle failure. I was also hitting muscle failure but I used much lighter dumbbells than she used plus I had to drop to my knees for some of the push ups. She was on her toes for everything. In just over 30 minutes, Caroline completely fried my chest and triceps. The real key to this workout is all of the deadstop moves. She explains the purpose of them in the intro and why she is a fan of them but the short of it is–they are a lot harder. I fear the DOMS waiting for me tomorrow. It is was definitely an effective and intense upper body workout.

This workout is set up in supersets. You will do 2 exercises back to back, each for 45 seconds, then you get 30 seconds of recovery. There is a timer in the upper left hand corner of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is set to all music, no verbal cuing. However, there are lots of beeps and on screen graphics to signal you when to change your exercise at the end of the first 45 second interval.

Charged 30 Min Chest and Triceps Workout is 37:03 minutes; 2:20 minute intro, no warm up and 1:30 minute stretch. Equipment: dumbbells, fitness mat, a yoga block and a chair or bench for tricep dips. Caroline is using 17.5kg/38.5 pound dumbbells and 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. Chest press (20# DBs)
  2. Push ups
  3. 30 second rest
  4. Repeat #1-3 two more times
  5. Deadstop chest press (this chest press needs to be done on the floor, the arms will rest on the floor briefly at the bottom of the move) (18# DBs)
  6. Deadstop push ups (lower body all the way to floor before pushing back up to straight arm plank)
  7. 30 second rest
  8. Repeat #5-7 two more times
  9. Chest flies (15# DBs)
  10. Diamond press (narrow chest press, pressing DBs together) (15# DBs)
  11. 30 second rest
  12. Repeat #9-11 two more times
  13. Skull crushers (8# DBs)
  14. Lying overhead extension (similar to skull crushers but bring arms further away from head so upper arms are on a diagonal) (8# DBs)
  15. 30 second rest
  16. Repeat #13-15 two more times
  17. Tricep dips (off edge of chair/bench)
  18. Deadstop tricep push up (lower body all the way to floor before pushing back up)
  19. 30 second rest
  20. Repeat #17-19 two more times
  21. Uneven push up (one hand is on yoga block and other hand is on floor)
  22. Push off push up (same hand is still on yoga block, when you push up, remove other hand from floor)
  23. 30 second rest
  24. Repeat #21-23 with yoga block under other hand


  1. Chest press (45 seconds) (18# DBs)
  2. Push ups (45 seconds)
  3. Tricep dips (30 seconds)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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