UNBREAKABLE Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46

Unbreakable Upper Body Workout – Shoulders, Chest & Triceps is Day 46 in Caroline Girvan‘s EPIC Endgame program. This is a tough shoulder workout. Though the chest and triceps (and abs) also get worked in this workout, the primary focus is shoulders. It was also a relatively light weight workout (for one of Caroline’s workouts, that is). The heaviest dumbbells I used were 18 pounds and I only used them for one exercise. Caroline was also using lighter than normal dumbbells (for her). She used her 4kg/8.8 pound dumbbells for many of the exercises. My shoulders feel well worked! The 100 reps of ab work at the end was burning out my hip flexors big time.

All of the exercises in this workout are done interval style: 60 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.

Unbreakable Upper Body Workout – Shoulders, Chest & Triceps is 48:22 minutes; 2:45 minute intro, no warm up and 2:40 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 9kg/19.8 pound and 4kg/8.8 pound dumbbells.

  1. Shoulder press (arms are in goalpost) (16.5# DBs)
  2. Repeat #1
  3. Arnold press (16.5# DBs)
  4. Repeat #3
  5. Lateral then frontal raise (alternate straight arm side raises with straight arm front raises) (8# DBs)
  6. Pause at bottom flyes (chest flys, pause briefly when arms are open at end of movement) (18# DBs)
  7. Repeat #6
  8. 1.5 rep flys (chest flys, open arms to end of fly, raise them halfway, open arms to end of fly then raise arms back to start) (16.5# DBs)
  9. Repeat #8
  10. Repeat #5
  11. Skull crushers with 2 dumbbells (11# DBs)
  12. Repeat #11
  13. Skull crushers with 1 dumbbell (hold one DB in both hands) (one 15# DB)
  14. Repeat #13
  15. Repeat#5
  16. Rear delt row (bent over row with arms open to sides, at top of row, pause briefly squeezing shoulder blades together) (15# DBs)
  17. Repeat #16
  18. Arc raise (straight arm front raise to the front with palms facing each other, at top of lift when DBs are at shoulder level, arc top ends of DBs toward each other so that ends of DBs almost touch) (7# DBs)
  19. Repeat #18
  20. Repeat #5
  21. Partial rear delt flys (bent over rear delt flys, only raise arms halfway) (8# DBs)
  22. Repeat #21
  23. Touch at bottom lateral raise (straight arm side raises, at bottom of move, bring DBs together in front of thighs) (8# DBs)
  24. Repeat #23
  25. Repeat #5
  26. Around the world (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (7# DBs)
  27. Repeat #26

Finisher:

  1. Hands meet to extend, 25 reps (lay on back, head/shoulders raised, extend legs straight and elevated a few inches off the mat, pull knees into chest while tapping fingers together behind thighs then push legs back out to start)
  2. Extend, 25 reps (lay on back with head/shoulders lowered to mat, pull knees into chest then extend them out straight in line with hips and elevated a few inches off the floor)
  3. Straight leg hands meet to extend, 25 reps (lay on back, head/shoulders raised, extend legs straight and elevated a few inches off the mat, raise straight legs to ceiling and touch fingers together behind thighs. lower legs back to start)
  4. Extend, 25 reps (lay on back with head/shoulders lowered to mat, extend legs straight and elevated a few inches off the mat, raise straight legs to ceiling then lower back to start)

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 “UNBREAKABLE Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46

  1. Happy Saturday to you!

    Today I did Iron Day 3 glutes which finishes out that series for me. Yet another winner workout! 60s work followed by 30s rest. Lots of variety with the band and weights which I like a lot because it’s not so hard on my back. My right lat is still messed up from that sneeze (🤨) so proper form was mandatory. (Who thought a sneeze would be so problematic??)

    I finished the day with Heather’s Fusion Day 6 core. Again, lots of variety so even though it’s 30 min of abs you don’t feel like you’ve spent eternity on the mat. She also had a couple “new” movements I hadn’t done before so that was bonus! That, too, finishes out that series for me.

    Like

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