Gym & Fitness
SUREFIRE Shoulders Unilateral Workout – Dumbbell Delts | EPIC III Day 16
The front, side and rear delts are all targeted along with the triceps to assist with shoulder presses, lateral raises, flyes and partials! This is a unilateral workout so one side at a time! This allows for more rest between sets per side!
The timer will be on throughout for 50 seconds of work, 10 seconds rest! As we are doing a unilateral format, we essentially get over a minute rest between each side! But there is a lot of sets so it is important to not let form be affected!
All you will need for this shoulder session is your dumbbells!
The dumbbells I am using more at the beginning of the workout are 9kg. I then reduce to 6kg for the remainder!
SHOULDER PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
ARNOLD PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
90° HOLD AT ELBOW LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SUPINE GRIP FRONTAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
REAR DELT FLY
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PALM FACING AWAY LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
HAMMER GRIP FRONTAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LATERAL RAISE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PARTIAL LATERALS!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
Finisher: 30/30/30
ALTERNATING REAR FLY
ALTERNATING LATERAL RAISE
ALTERNATING PRESS
PUSH PRESS!
This is a sure fire workout to build strength and muscle in the shoulders…and I’m pretty sure you will enjoy the unilateral aspect with the rest each side!
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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c
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Here’s today’s optional add-on: https://youtu.be/l3SuTllp8nw
EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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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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@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I have been doing a lot of your shoulder workouts. This one is just as amazing! My physical therapist says my left shoulder is getting stronger again! Thank you so much for making a big difference in my recovery. Many blessings and thank you so much! 🙏
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I just did this workout again! I had time to do 35 mins! Thank you so much again! Have a fantastic day!
@Backwoodsmom
July 5, 2025 at 11:02 pm
Amazing shoulder workout! I really was able to notice the imbalances between my left and right sides!
@vylia
July 5, 2025 at 11:02 pm
Packed session today! My third round of EPIC III, and I did this one today at 4:30. A magnificent way of starting my day! Thanks, Caroline!
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I keep coming back to do this workout! Did it again this morning! Thank you so much always!
@deniataveras1279
July 5, 2025 at 11:02 pm
Done ✅ ❤❤❤ excellent workout
@priscilamoreno9635
July 5, 2025 at 11:02 pm
👏👏👏👏🥵🥵🥵💪💪💪
@britu4411
July 5, 2025 at 11:02 pm
Onto the next EPIC program after completing EPIC I and II. Great start! Never thought I'd say I'm a little sad this program does not have the 1 hour full body workout once a week. They were long but burned a ton! Thanks Caroline.
@rachelveronicagarciareyes6849
July 5, 2025 at 11:02 pm
Loveeee ❤❤❤❤
@susoso12
July 5, 2025 at 11:02 pm
Done 2nd round
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I keep coming back to do this workout in the mornings! One of my favorites! Thank you so much always! Have a fantastic day!
@stephaniebodineau4113
July 5, 2025 at 11:02 pm
on fire !!!
@franberlin77
July 5, 2025 at 11:02 pm
Nice one. Went up to 10kg in the beginning. Love unilateral.
@marciabecker717
July 5, 2025 at 11:02 pm
When your able to match reps with Caroline you know you're making progress! Although I will admit I used about 3-4 pound lighter weights.
@annateittinen9809
July 5, 2025 at 11:02 pm
I keep coming back to this workout! Just did it again! You inspire us so much! Thank you so much Caroline! 🔥💪
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I just did this one again! 💪 Thank you so much always for your inspiration! Have a fantastic day!
@3lmodfz
July 5, 2025 at 11:02 pm
Wow that was a good shoulder session!
@deliaduarteworkmail6470
July 5, 2025 at 11:02 pm
Did this one 170524. Let's go shoulders!
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I did this workout again this morning! Your shoulder workouts help me so much in my left shoulder getting stronger. Thank you so much. 🙏❤️
@annateittinen9809
July 5, 2025 at 11:02 pm
I did this one again! 💪 One of my top favorites ! Thank you so much always Caroline!
@annateittinen9809
July 5, 2025 at 11:02 pm
This is one of my favorites! So effective! 💪 Just did it again at 9pm! Thank you so much Caroline!
@samanthanavarro9409
July 5, 2025 at 11:02 pm
Wow, this one was tough! 😂 ❤
@Paula-NC
July 5, 2025 at 11:02 pm
Thanks so much for post these! This was another great workout!
@mosstreets_ru
July 5, 2025 at 11:02 pm
❤❤❤
@annateittinen9809
July 5, 2025 at 11:02 pm
Hello Caroline, I just did this again! So effective! 💪🔥 Thank you so much always! Have a fantastic day!
@ts28962
July 5, 2025 at 11:02 pm
That burnout was a killer! I love Caroline's cow print top. So fun.
@audreyb3690
July 5, 2025 at 11:02 pm
Nice workout targeting the shoulders, this one went by fast
@selvabrunzu7411
July 5, 2025 at 11:02 pm
workout top,i have fires shoulders😂😂🎉❤
@kritikasharma903
July 5, 2025 at 11:02 pm
This one flew by. Enjoyed the unilateral session.
@sijashrestha5995
July 5, 2025 at 11:02 pm
Great great done for today❤
@informandinspire
July 5, 2025 at 11:02 pm
Thankyou Caroline I did it
@emercoyne8395
July 5, 2025 at 11:02 pm
Thank you. 🙏
@jamaicanbacon1221
July 5, 2025 at 11:02 pm
Day 16:
Almost forgot to log…
I started off with 20lbs and noticed at around 41% of the workout that you had switched weights and i was just torturing myself. That was fun.
This one was challenging fun though and i managed to do the entire thing with a couple breaks in between (none for more than 2 mins).
See you tomorrow.
@LucyNgina
July 5, 2025 at 11:02 pm
💜✅🇰🇪
@NANA4LAW1
July 5, 2025 at 11:02 pm
💪🔥💪🔥💪🔥💪 👏👏👏👏
@RubyHernándezCastillo
July 5, 2025 at 11:02 pm
Ala madre! 😅 estuvo hard jeje
@dannykessler6994
July 5, 2025 at 11:02 pm
Brutal! So worth it.
@calicominx
July 5, 2025 at 11:02 pm
Holyy. Worked with 20lb DB and 10lb DB. First workout to kickoff my 37th bday and my first sober bday since probably turning 20/21! 9m22d!
@1111mahima
July 5, 2025 at 11:02 pm
wow killler!!!!! omgggg
@monalisaandrea4564
July 5, 2025 at 11:02 pm
Vamos começa, amo todos os treinos
@hl7797
July 5, 2025 at 11:02 pm
Oh wow this one was ❤
@Caroconfiaenlavida
July 5, 2025 at 11:02 pm
12/6/25❤
@sydneyotis5
July 5, 2025 at 11:02 pm
OUCH! That was so good!