45 Min Shoulders and Triceps Workout with Dumbbells | EPIC II - Day 7

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Shoulders and the triceps will be targeted during this upper body dumbbell workout along with some bodyweight only exercises to incorporate more of a challenge!

Each exercise is performed twice! We will be performing 2 x shoulder specific exercises, followed by 2 x tricep specific exercises throughout!

All you will need is a pair of dumbbells, a chair and your mat!

The dumbbells I am using are 8kg each however I will also use 2 x for certain exercises such as pressing.

Please note: if you prefer not to perform decline push ups, simply perform normal push ups or pike push ups!

The shoulder press can of course be performed standing, however I do like that extra bit of support for the back when it is available and when performing heavier reps with less reps!

The timer will be on for 40 seconds, 20 seconds rest!

SEATED PRESS
SEATED PRESS
ALTERNATING PRESS
ALTERNATING PRESS
DIAMOND PRESS
DIAMOND PRESS
DIPS
DIPS
DECLINE PUSH UPS
DECLINE PUSH UPS
HAMMER PRESS
HAMMER PRESS
TRICEP KICKBACK (one side)
TRICEP KICKBACK (switch)
BEHIND HEAD EXTENSION
BEHIND HEAD EXTENSION
LATERAL RAISES
LATERAL RAISES
FRONTAL RAISES
FRONTAL RAISES
SIDE LYING TRICEP PRESS
SIDE LYING TRICEP PRESS (switch)
SKULL CRUSHER/ TRICEP PUSH UP
SKULL CRUSHER/ TRICEP PUSH UP
90° RAISES
90° RAISES
UPRIGHT ROWS
UPRIGHT ROWS
PLANK LADDER (one arm)
PLANK LADDER (switch)
TATE PRESS
TATE PRESS
REAR DELT ROW (one side)
REAR DELT ROW (switch)
REAR DELT FLY (one side)
REAR DELT FLY (switch)
COBRA NORMAL HAND POSITION
COBRA DIAMOND POSITION
COBRA NORMAL HAND POSITION
COBRA DIAMOND POSITION
HAMMER FRONTAL RAISES
HAMMER FRONTAL RAISES
AROUND THE WORLD
AROUND THE WORLD
Burn out: STANDING TRICEP EXTENSION!

Really go for it with the burn out at the end! It’s only 1 set!! Try to lock out the arms and aim for parallel to floor!

You will feel pretty solid after this session!!
Enjoy the feeling!

Please ensure you warm up. Check out my recommended Warm Up Routine:

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB


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.
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