DEFINED Delts & Calf Workout / Dumbbells | EPIC II - Day 47

We begin with a quick, effective calf specific routine before moving to the shoulders! Front, side, rear delts, triceps, upper back and core are all working hard in this shoulder workout! For this sizzling shoulder session, you will need a pair of dumbbells, mat for cool down and a wall (or sturdy furniture) for balance during calf raises! The dumbbells I am using are 9kg each, I also use 6kg each for the isolation work. CALF RAISE HOLD PULSES HOLD SINGLE LEG FULL RANGE HOLD PULSE HOLD SINGLE LEG FULL RANGE HOLD PULSE HOLD BOTH LEGS FULL RANGE HOLD PULSE BODYWEIGHT SINGLE LEGQUICK (same leg) FULL RANGE! BODYWEIGHT SINGLE LEG (switch) QUICK (same leg) FULL RANGE! DEADSTOP PRESS X4 sets ARNOLD PRESS x5 sets SINGLE ARM PRESS X4 sets PRONATED FRONTAL RAISE X4 sets LATERAL RAISES ALTERNATING X4 sets REAR DELT RAISE (palms facing) x2 sets REAR DELT RAISE (palms away) x2 sets LATERAL TO FRONTAL RAISES X4 sets PARTIALS LATERAL RAISES X4 sets ALTERNATING HAMMER RAISES x3 sets Finisher: 30/30/30 FRONTAL RAISES: BOTTOM RANGE TOP RANGE FULL RANGE This is a lot of reps today! Your entire shoulders, core and triceps will be working hard! I know you are loving the strength gains and a lot of this is down to the repetitions! This session is no different! I personally love training shoulders, however always train the shoulders with extra caution. Pause when you need to and take a moment to prevent jerking or raising dumbbells at an angle that could be detrimental. Keep knees slightly soft, core braced (think as if you were about to be hit in stomach by an object.. you would brace for impact). Slow and controlled... one of my favourite ways to train! Fast and furious is for HIIT, not dumbbells! Enjoy!!! Cx Please ensure you warm up! Here’s my recommended warm up routine:    • 10 Min Full Body WARM UP with Caroline Gir...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... ▶ 12 Min 4X4 Abs Workout:    • 12 Min 4X4 ABS WORKOUT at Home / No Equipment   ▶ 20 Min BURPEE BLAST Cardio Workout:    • 20 Min BURPEE BLAST Cardio Workout / NO EQ...   ▶ 20 Min UNWIND Stretch Routine:    • UNWIND 20 Min Full Body Stretch Routine | ...   Social ▶ Instagram:   / carolinegirvan   ▶ Share your progress, receive community support, join my Facebook Group:   / carolinegirvan   EPIC II Program: ▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-progr... ▶ The Official EPIC II Program Playlist:    • EPIC II Program   Sports Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 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. Disclaimer: As an Amazon Associate I earn from qualifying purchases