Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells.
You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells!
The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest.
PALMS FACING PRESS
rest
PALMS FACING PRESS
rest
PALMS FACING PRESS
rest
ALTERNATING PRESS
rest
ALTERNATING PRESS
rest
ALTERNATING PRESS
Rest
SINGLE ARM PRESS
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
SINGLE ARM PRESS (switch arm)
Rest
FRONTAL RAISE
Rest
FRONTAL RAISE
Rest
FRONTAL RAISE
Rest
LATERAL RAISE (elbows 90°)
LATERAL RAISE (elbows 90°)
LATERAL RAISE (elbows 90°)
HAMMER FRONTAL RAISES
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
HAMMER FRONTAL RAISES (switch arm)
Rest
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
UPRIGHT ROWS
Rest
REAR DELT FLYES
Rest
REAR DELT FLYES
Rest
REAR DELT FLYES
Rest
AROUND THE WORLD
Rest
AROUND THE WORLD
Rest
AROUND THE WORLD
Rest
LATERAL RAISES
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
LATERAL RAISES (switch arm)
Rest
ARNOLD PRESS
rest
ARNOLD PRESS
rest
ARNOLD PRESS
Rest
PARTIALS
rest
PARTIALS
Rest
PARTIALS
Rest
FIGURE 8
rest
FIGURE 8
ResT
FIGURE 8
Finisher:
For 30 seconds x 3 sets
PIKE HOLD/HANDSTAND HOLD
Burn out: 45° PRESS
Please ensure you warm up for at least 5 minutes prior to beginning.
Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout!
Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows.
This is a solid deltoid session so enjoy!! 
Cx
Epic Program
Download Your Free EPIC Program Guide: https://carolinegirvan.com
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Beginner EPIC Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
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The Equipment I Use
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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I remember when did this workout the first time I had a lot of trouble getting into the handstand holds. This time around I got into position with ease and held the pose for 30 seconds each time. I’m seriously blown away. Thank you Caroline. You have taken my level of fitness to a whole new dimension!
Caroline eres la la mejor!
Done Mar 10 / 2025
Thank you Caroline!
Treino maravilhoso
Totally enjoyed this
Thank you Caroline, i started this program in 2025 and i just want to say it is the best programme that has enabled me follow through without missing one day, i love that it is challenging
Caroline, I have been in and out of gyms for as long as I can remember but my schedule is packed and a couple years ago I gave up on the gym because it was so packed during the times I would go. Then you came a long and you have changed my workout routine and I do it all from home with my bowflex dumbells, I did my first 10 pushups without having to take a break in between. Thank you for your dedication to us and for providing this at no cost. I tell everyone about you, thank you for being with us through this journey on screen as well, I think I can speak on behalf of this community but we love you.
Oh my gosh, I did a handstand for the first time in probably 40 years!
Saturday 25-1-2025 like this kind of workout
Excellent workout! But HANDSTANDS??!! Not happening.
9 Jan 2025
done
Loved this one! Thank you so much!
Solid workout!!!! I am blown away at how quickly my strength has increased. I’ve never been this strong before. I love it!!!! Bring on these workouts!!!!!!
Brilliant, thank you !
December 3, 2024. 47 mins. 221, 282. 139, 108-156.
Had to pause for some urgent tasks
still – best part was doing some with 7.5 kgs and my weaker arm behaved stronger today (like last time in July!)
Never thought I’ll enjoy upper body so much!
Day 12 Done again!!!
Love this format…gives me the opportunity to work on technique. Thank you Caroline.
You are a monster
Day 12 done
I really did not want to workout today.
I will always be grateful for Caroline!!
Love her Videos!
Excellent!
8 and 5 kgs, and 1*7 kg for the hammer frontal raises. 4 kgs would have been ideal. A nice one. Some progress in relaxing my neck muscles.
Kick up wall handstands? Hell yes
I did it! Usually I exercise in the morning before work, but missed it today. First time to exercise in the evening.
wow, my shoulders are on fire
EXCELENTE!!! Me encantó, muy bien trabajadoa las piernas. Super arduo y progresivo.