Uplifted Upper Body Dumbbell Workout is Day 12 in Caroline Girvan‘s EPIC Endgame program. Another tough and thorough upper body strength workout. Though Caroline hit every muscle group hard, I really feel like my shoulders got the brunt of this workout. The staple exercise is decline push ups, which hits the shoulders harder than a regular push up. After the shoulder isolation exercises (starting at #13 below), I had to drop to regular push ups–my shoulders were burning out! And the finisher–100 skull crushers. My triceps are still a little sore for the upper body workout I did on Wednesday (they were really sore yesterday). I suspect 100 skull crushers will bring back the DOMS!
Most of the exercises in this workout is done interval style: 60 seconds of work followed by 30 seconds of rest. However some of the unilateral exercises (single arm rows), you get no rest–you do 60 seconds on one arm and immediately do 60 seconds on the other arm then repeat that for 4 solid minutes of rows with no rest (the non-working arm is technically resting while the other arm rows). 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.
Uplifted Upper Body Dumbbell Workout is 45:18 minutes; 1:45 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells, chair and fitness mat. Caroline is using 17.5kg/38.6 pounds and 8kg/17.6 pounds dumbbells. The weights listed below are what I used.
- Chest press (22.5# DBs)
- Repeat #1
- Bent over single arm row (one 37.5# DB)
- (no rest) Repeat #3 on other arm
- (no rest) Repeat #3 & 4
- Decline push ups (feet are on chair, hands on floor)
- Pullovers (one 35# DB)
- Repeat #7
- Supine row (single arm bent over row with palm facing forward) (one 35# DB)
- (no rest) Repeat #9 on other arm
- (no rest) Repeat #9 & 10
- Repeat #6
- Shoulder press (arms in goalpost) (16.5# DBs)
- Repeat #13
- Arnold press (16.5# DBs)
- Repeat #15
- Repeat #6
- Lateral raise (first 20 seconds do a full lateral raise, 2nd 20 seconds do a partial raise (only raising DB halfway), 3rd 20 seconds do a full lateral raise) (8# DBs)
- Repeat #18
- Tricep dips (hands on chair behind you, legs extended straight)
- Repeat #20
- Repeat #6
- 21s palms up curl (1st 20 seconds do the lower half of a bicep curl, 2nd 20 seconds do the top half of a bicep curl, last 20 seconds do a full bicep curl) (15# DBs)
- Repeat #23 but with hammer curls (15# DBs)
Finisher: skull crushers, 100 reps (hold one DB in both hands) (one 15# DB)
For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
Happy Friday to you! Looks like you are back to your normal weights for the most part so double yay!
Today was lower body for me so I did Heather’s Day 37 lean legs boot camp. I didn’t care so much for this one because there isn’t much variety. There are only 3 circuits and you’re doing each exercise 4 times on each leg (for the most part) so it got monotonous for me. A good workout in terms of hitting the muscle groups, just boring.
I followed it up with a quick 10 min HiiT and 6 min abs from Heather.
It sounds like next week is going to be disruptive for my schedule. Tue and Wed I may not even get a chance to work out unless I do it in the evening. We shall see.
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I’m pretty much doing everything normal again but I am still nervous. I used my weight bench for bent over single arm rows–I put one knee and the non-working hand on it. I’ll probably continue to do things like that protect my back for a while.
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