PRE-EXHAUST Dumbbell Full Body Workout | EPIC Endgame Day 19

Pre-Exhaust Dumbbell Full Body Workout is Day 19 in Caroline Girvan‘s EPIC Endgame. Pre-exhaust in this workout is achieved through trisets targeting the same muscle group. You will do 3 exercises and by the 3rd exercise, the idea is that the muscle group you are hitting with all of the exercises is “exhausted.” This workout is also set up PHA fashion. PHA stands for Peripheral Heart Action, which refers to the practice of switching between upper and lower body exercises to maximize blood flow to all parts of the body, reducing the build up of lactic acid. Normally PHA workouts alternate each exercise (one upper body exercise followed by one lower body exercise). This workout alternates the trisets (one upper body triset followed by one lower body triset). So technically, its not really PHA but I still really like the structure of this workout. This was a great total body strength workout. Caroline managed to hit just about every muscle group directly except for biceps, but they assist in many of the exercises, especially the back exercises, so they were well worked, too.

The exercises in this workout are done interval style: 40 seconds of work followed by 20 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

Pre-Exhaust Dumbbell Full Body Workout is 48:12 minutes; 2 minute intro, no warm up and 3:30 minute stretch. Equipment: dumbbells, a chair, a yoga block and fitness mat. Caroline is using 15kg/33 pounds and 9kg/19.8 pounds dumbbells. The weights listed below are what I used.

  1. 1.5 rep heel elevated squat (hold DBs at shoulders, heels are elevated on yoga block, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all of the way) (25# DBs)
  2. Body weight 1/2 reps (heels are still elevated, lower to bottom of squat but only raise halfway)
  3. Full range w/ DBs (DBs are back at shoulders, heels still elevated on yoga block, do full range squats) (25# DBs)
  4. Double arm bent over row (30# DBs)
  5. Landmine row (hold one DB by bar with both hands, bend over and row DB underneath you) (one 50# DB)
  6. Supine row (bent over double arm row, palms face forward) (25# DBs)
  7. 1.5 rep RDL (Romanian deadlift, lower to bottom of deadlift, raise halfway, lower to bottom of deadlift then raise all the way) (35# DBs)
  8. Hamstring hold w/ DB (lay on back on mat, legs extended with knees slightly bent, one DB is on hips, press heels into mat and raise hips, hold isometrically entire interval) (one 35# DB)
  9. 1/2 rep RDL (lower to bottom of deadlift but only raise halfway) (25# DBs)
  10. Chest press (22.5# DBs)
  11. Push ups
  12. Single arm chest press, alternate arms (22.5# DBs)
  13. Static lunge (stationary lunges) (20# DBs)
  14. Body weight 1/2 elevated lunges (static/stationary lunges, front foot is elevated on yoga block, lower to bottom of lunge but only raise halfway)
  15. Elevated lunge w/ DBs (static/stationary lunges, full range, with front foot elevated on yoga block) (20# DBs)
  16. Repeat #13-15 on other side of body
  17. Double arm shoulder press (arms in goalpost) (18# DBs)
  18. Pike push ups
  19. Arnold press (16.5# DBs)
  20. Bulgarian lunges (back leg is elevated on chair, hold one DB in same side hand as front leg) (one 20# DB)
  21. 1/2 rep body weight Bulgarian lunges (lower to bottom of lunge but only raise halfway)
  22. Bulgarian lunge hold (DB held at same side shoulder of front leg, lower to bottom of lunge and hold until you hear a beep then raise–the beep happens every 10 seconds) (one 20# DB)
  23. Repeat #20-22 on other side of body
  24. Slow dips (slow tricep dips)
  25. Tricep push ups
  26. Tricep dips at normal pace
  27. Staggered RDL (single leg deadlift, non-working leg is in kickstand) (one 35# DB)
  28. Forward lean lunge to hand tap RDL (lunge w/ torso leaned forward over front leg then hinge forward into single leg deadlift, raising back leg and tapping fingers to floor)
  29. 1/2 rep RDL (single leg deadlift, lower to bottom of deadlift but only raise halfway) (one 25# DB)
  30. Repeat #27-29 on other side of body

Finisher:

  1. Dumbbell toe reaches, 50 reps (lay on back with legs extended straight to ceiling, hold one DB in both hands, crunch upper body reaching DB to toes) (one 15# DB)
  2. Dumbbell leg lower, 50 reps (lay on back with legs extended straight to ceiling, one DB held in both hands, arms/DB is extended straight to ceiling and held there isometrically, lower then raise straight legs) (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.

One thought on “PRE-EXHAUST Dumbbell Full Body Workout | EPIC Endgame Day 19

  1. Good Monday to you! It’s back into the freezer for us. Temps not even breaking freezing and windchills in the single digits … where’d spring go??! 🤨🥶😢

    Today I did Caroline’s Day 38 amazing arms and abs. By arms she means bis/tris. Tough little workout. I started with 16.25lb which worked well for the first tri section but once I got to wide biceps I had to drop to 12lb and work in the heavier weights when I could. The ab portion was pretty tough but went quickly. The finisher was 100 triceps push-ups in different variations.

    I finished with a 10-min HiiT from Pamela Reif which was tougher than I thought it’d be because she takes no breaks!

    Like

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