PUSH THEN PULL Dumbbell Upper Body Workout | EPIC Endgame Day 22

Push Then Pull Dumbbell Upper Body Workout is Day 22 in Caroline Givan‘s EPIC Endgame program. This was a tough and thorough upper body strength workout. Due to the superset structure of the workout I had to use slightly lighter dumbbells than I normally do for some of the exercises. It still burned my muscles out. The staple in this workout was a real burner. I know that a pullover is an excellent exercise that works the entire upper body but doing it immediately after completing a diamond press really highlights how much you use your triceps for a pullover! My upper body feels pumped after doing this workout!

This is a superset workout. Except for the very first super set, you will do two exercises back to back, each for 50 seconds, then you get a 20 second recovery. For the first superset you will do two exercises back to back, each for 45 seconds, then you get 30 seconds of recovery. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. There is a problem with this timer though. Since the first 2 recoveries are 30 seconds, Caroline apparently forgot to change the onscreen clock. It almost always still shows 30 seconds of recovery after every superset; however you are only actually getting 20 seconds. When there is 10 seconds left on the recovery clock, it is replaced with the interval clock and the exercise starts. You still get the “dings” warning you the exercise is about to start. During the recoveries 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 done to music with plenty of visual cues as well as “dings” to keep you on track.

Push Then Pull Dumbbell Upper Body Workout is 49:18 minutes; 2:40 minute intro, no warm up and 4 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 17.5kg/38.6 pound and 8kg/17.6 pound dumbbells. The weights listed below are what I used.

1. Chest press (20# DBs)
2. Deadstop chest press (you are laying on the floor for these chest presses, at the bottom of the press, let the back of your arms rest on the mat briefly before pushing DBs to ceiling) (20# DBs)
3. 30 second rest
4. Repeat #1-3
5. Diamond press (still laying on back hold one DB by bar w/ both hands and push DB to ceiling) (one 30# DB)
6. Pullover (one 30# DB)
7. 20 second rest
8. Single arm bent over row (one 37.5# DB)
9. Deadstop row (at bottom of row place DB on floor and release grip, grip DB again and row) (one 37.5# DB)
10. 20 second rest
11. Repeat #8-10 on other arm
12. Single arm momentum row (bent over row using momentum to pull DB up then lower slowly) (37.5# DB)
13. Repeat #9
14. 20 second rest
15. Repeat #12-14 on other arm
16. Repeat #5-7
17. Single arm shoulder press (one 16.5# DB)
18. Repeat #17 on other arm
19. 20 second rest
20. Repeat #17-19
21. Single arm Arnold press (one 16.5# DB)
22. Repeat #21 on other arm
23. 20 second rest
24. Repeat #21-23
25. Repeat #5-7
26. Single arm push press (single arm shoulder press but use lower body to assist pushing DB overhead and lower slowly) (one 16.5# DB)
27. Repeat #26 on other side of body
28. 20 second rest
29. Repeat #26-28
30. Single arm lateral raise (one 8# DB)
31. Repeat #30 on other arm
32. 20 second rest
33. Single arm partial lateral raise (only raise DB halfway before lowering) (one 8# DB)
34. Repeat #33 on other arm
35. 20 second rest
36. Repeat #5-7

Finisher: Reverse crunch to toe tap, 100 reps (with knees bent throughout, do a reverse crunch lifting hips off mat, when you lower the hips tap toes to mat)

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