A solid shoulder workout structured to hit all areas using dumbbells with some bodyweight exercises in there too! This is an intense workout but some fun movements along the way! Work through the pressing variations first before we will reduce the weight and target the laterals and rears more direct!
The timer will be on for 1 minute per exercise with 30 se seconds rest inbetween!
The dumbbells I am using for your reference are 2x 8kg and 2x 4kg each!
STAPLE: ALTERNATING SHOULDER PRESS
NO LOWER ARNOLD PRESS
NO LOWER ARNOLD PRESS
SHOULDER PRESS
SHOULDER PRESS
ARNOLD PRESS
ARNOLD PRESS
STAPLE: ALTERNATING SHOULDER PRESS
PIKE PUSH UPS
PIKE PUSH UPS
REAR DELT FLYES
REAR DELT FLYES
LATERAL RAISES
LATERAL RAISES
STAPLE: ALTERNATING SHOULDER PRESS
HAMMER RAISES
HAMMER RAISES
PARTIAL RAISES
PARTIAL RAISES
ARC RAISES
ARC RAISES
STAPLE: ALTERNATING SHOULDER PRESS
DRIVING THE CAR
DRIVING THE CAR
FINISHER:
100 REPS CORE & SHOULDERS!
50x PLANK TO DOLPHIN
50x PLANK SAW
Combining some bodyweight exercises within this workout really demonstrates the fact that bodyweight can be so challenging… particularly those pike push ups but it’s appreciated setting the dumbbells down though, even for afew minutes!
The finisher was tough as the shoulders are simply fatigued so go be sure to go at your own and as always, have fun and be proud!
Week 4 let’s begin!!
Cx
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Whats the name of the song at 17:16 min?!
Killer arm workout I love going to gym to always be prepared and get workouts are awesome
Love
Finished and managed the finisher on sheer willpower. This workout is a keeper!
Back again for this one and I still love it. Burner.
Completed 1/11/25.
I was like “oh a lil challenge, fun!!!“ and now I’m 34 minutes in just CRAWLING THRU THIS WORKOUT!!!!! She is NOT KIDDING, this is TOUGH!!!!!!!!!
Tjanks tonight i trained eith youre suggestions it gave me cool result youre my true reall friend same lilo
Wow! My shoulders are absolutely finished! Solid 8.5/10 effort today. I used 7kg as my heavier weights and my 5kgs for everything except the last one and half sets of the arc raises where I dropped to 3kgs. Took roughly 48 minutes excluding cool down.
Finsiher: 30 – 20 plank to dolphin; plank saw 20 – 15 – 15
Thanks a mill, Caroline!
Day 16
October 10 2024 Thursday my shoulders are died
Caroline programa 2024
, mi hijo y yo seguimos el EPIC
The day you realize you've gotten stronger because you stuck it out and stayed with it!!! It's the day you dance in-between sets to celebrate your little victory!! Thank you so much for being here to help transform me to the version of myself I've always dreamed of!! See you tomorrow ladies!!
I though my arms will be ripped off lol
I don't think I have everrrr had a shoulder burn this intense. Great job coach!
She wasn’t playing about this shoulder workout
Best wishes and God Bless you
09/08/24. I loved the routine, uff!! powerful, I felt great because I see the progress in my muscles, I have managed to gain more strength, thank you very much Caro for sharing your knowledge in weight training or load training, I greet you with love from Mexico.
A los 20 minutos mi hombros estaban ya muertos
9-8-24
Day 16
wow kill me!!
16 down
This was the most challenging workout in the epic end game program so far. My shoulders have left my body. RIP
DONE
Oooommmmgggg. This was sooo hard
Who else is doing this program in February 2024!!??
I feel I have iron arms after this workout!!
Boy!!
Start of week four! Let's go!!
Jan 16, 2024. Day 16 done. Today I used 8, 10, and 12 lbs dumbbells. I did 60 reps in total. 30 of each one
Are are dead
234 calories
Love love love
Pike push up
2023: 5 and 7 kgs are a bit too difficult
Done
Love this workout!! I used 20's and 30+ for the entire workout!! Thank you Caroline!!!
sin duda de las mejores rutinas de hombro, todo se trabajó con rigor, si tuve que sacar mancuernas con menor peso para poder hacer el ejercicio completo. Gracias CG
thank you beautiful Caroline, I loved the last two plank exercises , the more it burns, the more I like it !