45 Min COMPLETE Chest & Triceps Workout / Dumbbells | EPIC II – Day 13

Complete chest and tricep session to completely challenge your arms, shoulders, chest and core strength! This upper body workout will test you whether you are a beginner or a regular bench presser!

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

For this intense session, you’ll need a pair of dumbbells and a mat! The dumbbells I am using are 15kg each and 9kg each, however of course 1 pair of dumbbells is great!

At the beginning of the workout, the 3 exercises are repeated 3 times as a circuit before we move to one set per exercise of isolation primarily on the triceps!

The finisher should be extremely challenging and the incline push ups should be so difficult to do by this point!! It brought me to my knees!!😆

CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
CHEST PRESS
FLYES
PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
PALMS FACING PRESS
PALMS FACING FEET FLYES
WIDE PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
ALTERNATING CHEST PRESS
ALTERNATING FLYES
DEADSTOP PUSH UPS
LYING OVERHEAD EXT
SKULL CRUSHERS
3 WAY TRICEP PRESS
DIAMOND PRESS
TRICEP PRESS
TATE PRESS
DOWN DOG TO LEAN PUSH UP
PUSH LOWER TO COBRA
TRICEP HOLD (PRESS ON BEEP)
STAGGERED PUSH UP
STAGGERED PUSH UP
SINGLE ARM COBRA
SINGLE ARM COBRA
DIPS

Finisher: 30 seconds each!

DECLINE PUSH UPS
STANDARD PUSH UPS
INCLINE PUSH UPS!!!
My chest and arms were worked so hard during this session… also my shoulders and core!

Lots of upper body fun in this session!!!

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Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan

EPIC II Program:

▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

My Other Workouts:

▶ NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
▶ 10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg

Business Enquiries:

▶ Email: info@carolinegirvan.com

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.

25 thoughts on “45 Min COMPLETE Chest & Triceps Workout / Dumbbells | EPIC II – Day 13

  1. J Richardson says:

    Caroline is the best certified trainer in the world and always has the biggest smile too. WE LOVE YOU CAROLINE

  2. Maryam Memon says:

    I almost cried during this and felt like I am useless and I can’t do pushups .. but I did the workout… it was very tough .. but we all begin somewhere dont we

    • Michelle B says:

      @Monika Kaiser I did push ups on my knees before Caroline’s workouts, too. I am so excited that I made it all the way to the staggered push ups before I had to go down to my knees.

    • Monica Bhargava says:

      Hi Maryam ,indeed it was tough but with time you will see improvement in your strength . Enjoy your workout and little achievements. We all are doing this only .

    • Charlie Mor says:

      They are so hard for me too. I always have to go to my knees after about 4 full pushups. Hang in there at least you are trying. k

    • Marcia Brusberg says:

      I just commented similarly. I am holding back tears now thinking of how much strength I seem to have lost since last March, even though I’ve been working out at home regularly. I will keep coming back to challenge myself – good on you for doing the same. We all do start somewhere. I feel like I started EPIC II at a fairly good point and I am humbled DAILY by Caroline. Keep striving!

  3. Hany Hafez says:

    Hi Covid, with all sadness & pressure u put on us but I promise when u disappear this group will be ready to show up how fit we are !

  4. lemonandhoney says:

    So after yesterday I couldn’t walk to my kettle and today I can’t lift one. My arms feel like they don’t t belong to my body lol. Great feeling I think

    • Dickie Davies says:

      My arms are in bits, wife asks for a coffee, can’t lift the kettle says I. Daft bugger says wife.

  5. rfrancoi says:

    OMG… She said, “Intense” she meant “BRUTAL…but very rewarding”. Arms are still shaking. Thank you CG! 🙂

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