TANGIBLE Triceps and Delts Workout / Strength | EPIC Heat – Day 16

Tangible Triceps & Delt Workout is Day 16 in Caroline Girvan‘s EPIC Heat workout program. What a great upper body workout! This is all shoulders and triceps and Caroline hits them hard. I cannot imagine using 17.6 pound dumbbells for every single weighted exercise in this workout but that is what Caroline did. She is a beast! I used 8-15 pound dumbbells and that made my shoulders and triceps burn. I hit muscle failure several times. This workout is definitely heavier on the shoulders than the triceps but the triceps still get plenty of work. During the intro Caroline stresses that she wants you to focus on the eccentric portion of the shoulder moves (the lowering portion) and to lower slowly.

The exercises in this workout are done interval style: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

I used a 5 Minute Upper Body Warm Up from MrandMrsMuscle and I also added on a 5 Minute Upper Body Stretch from BurpeeGirl.

Tangible Triceps & Delt Workout is 38:57 minutes; 2:30 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, a chair or bench for tricep dips and a fitness mat. Caroline is using 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. Lateral raises (8# DBs)
  2. Repeat #1 two more times
  3. Overhead shoulder press (arms in goalpost) (15# DBs)
  4. Repeat #3 two more times
  5. Tricep dips
  6. Bent over tricep kickbacks (10# DBs)
  7. Hammer push up (overhead shoulder press, palms facing each other, use legs to assist in pushing DBs overhead) (15# DBs)
  8. Repeat #7 two more times
  9. Alternating bent arm lateral raise (8# DBs)
  10. Repeat #9 two more times
  11. Tricep dips
  12. Diamond/tricep push ups
  13. Alternating side/lateral raises (8# DBs)
  14. Repeat #13 two more times
  15. Partial lateral raises (only raise about 1/2 way) (8# DBs)
  16. Repeat #15 two more times
  17. Tricep dips
  18. Tricep press (narrow chest press) (15# DBs)
  19. Face pulls (similar to a bent over row, at bottom of move palms are facing behind you, as you pull up raising DBs to shoulder level, rotate palms so they are facing each other/your face) (12# DBs)
  20. Repeat #19 two more times
  21. Skull crushers (10# DBs)
  22. Repeat #21 two more times
  23. Tricep dips

Finisher: (2 minutes)

  1. Pike push ups (30 seconds)
  2. Tricep push ups (30 seconds)
  3. Pike push ups (30 seconds)
  4. Lateral raises (10 seconds) (8# DBs)
  5. Partial lateral raises (10 seconds) (8# DBs)
  6. Lateral raises (10 seconds) (8# DBs)

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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