SUREFIRE Shoulders Unilateral Workout – Dumbbell Delts | EPIC III Day 16

Surefire Shoulders Unilateral Workout is Day 16 in Caroline Girvan‘s EPIC III program. I am currently in week 3 of the 7 week rotation I created (Beastmode week). But today I felt like something different. I had planned to do Beastmode Arms & Shoulders but I had already worked my biceps and triceps earlier this week. I decided my shoulders needed some isolated love. So I swapped that workout out with this one. This is an excellent and focused shoulder workout. Caroline hits your shoulders from every angle and I love how just changing the direction your hand faces during some of the exercises changes the focus of the exercise entirely. It is an excellent shoulder workout. I could not lift very heavy in it. It has long intervals. Since it is a unilateral workout, the shoulder that just worked gets a full minute of rest between exercises but still–50 seconds is a long time! I do think when I return to this workout I could lift heavier on a few of the exercises. I will at least try for the first set the next time. Caroline was really burning out near the end of the workout and during the finisher. It was funny (to me) during the intro when she shared that she was lifting lighter for this workout. Uhm… what she lifted in this workout is super heavy for me! No way I could lift the weights she lifted for 50 seconds.

All of the exercises in this workout are done interval style: 50 seconds of work followed by 10 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery 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

***The Beastmode workouts are an important part of the 7 Week Rotation I created. There are 2 Beastmode weeks in the rotation. However, when I actually did the 7 Week Rotation myself, I substituted this workout for Beastmode Arms & Shoulders. I liked it so much the first time that I decided to also substitute it the second Beastmode week. It fits in with the Beastmode week better IMHO and I plan to update the rotation. So below, I am documenting the increase in weights I was able to lift the second and final time you revisit the Beastmode week workouts in the rotation. The first weight listed is what I lifted the first time I did the workout in Week 3 of the rotation. The second weight (with the date 12/24/21) is what I used the 6th week of the rotation. If there is no date then I used the same weight both weeks.***

Surefire Shoulders Unilateral Workout is 43:41 minutes; 2 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 9kg/19.8 pound and 6kg/13.2 pound dumbbells. The weights listed below are what I used.

  1. Single arm shoulder press (arm is in goal post) (one 16.5# DB; 12/24/21 one 18# DB)
  2. Repeat on other arm
  3. Repeat #1 & 2
  4. Single arm Arnold press (one 16.5# DB; 12/24/21 one 18# DB)
  5. Repeat #4 on other arm
  6. Repeat #4 & 5
  7. 90 degree hold at elbow single arm lateral raise (bent arm side raise) (one 8# DB; 12/24/21 one 11# DB)
  8. Repeat #7 on other arm
  9. Repeat #7 & 8
  10. Supine grip frontal raise (single arm front raise with palm facing ceiling) (one 8# DB; 12/24/21 one 10# DB)
  11. Repeat #10 on other arm
  12. Repeat #11 & 12
  13. Single arm bent over rear delt fly (one 8# DB; 12/24/21 one 11# DB)
  14. Repeat #13 on other arm
  15. Repeat #13 & 14
  16. Palm facing away lateral raise (single arm side raise with palm facing in front of you) (one 8# DB; 12/24/21 one 11# DB)
  17. Repeat #16 on other arm
  18. Repeat #16 & 17
  19. Hammer grip single arm frontal raise (one 9# DB; 12/24/21 one 11# DB)
  20. Repeat #19 on other arm
  21. Repeat #19 & 20 (one 8# DB)
  22. Lateral raise (single arm side raise with palm facing floor) (one 8# DB; 12/24/21 one 11# DB)
  23. Repeat #22 on other arm
  24. Repeat #22 & 23
  25. Partial laterals (same as #22 but only raise halfway before lowering) (one 8# DB; 12/24/21 one 11# DB)
  26. Repeat #25 on other arm
  27. Repeat #25 & 26

Finisher:

  1. Alternating bent over rear delt fly for 30 seconds (8# DBs; 12/24/21 9# DBs)
  2. Alternating lateral raise for 30 seconds (8# DBs; 12/24/21 9# DBs)
  3. Alternating overhead press for 30 seconds (12# DBs; 12/24/21 15# DBs)
  4. Push press for 30 seconds (both arms) (overhead press w/ arms in goalpost, assist with legs when pushing DBs overhead) (12# DBs; 12/24/21 15# DBs)

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

2 thoughts on “SUREFIRE Shoulders Unilateral Workout – Dumbbell Delts | EPIC III Day 16

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