Caroline Girvan | DISRUPT Full Upper Body Workout - Tempo Training | EPIC III Day 42 @CarolineGirvan | Uploaded November 2021 | Updated October 2024, 11 minutes ago.
Tempo training with focus on a pause at the top of the movement, and as always controlling the lowering! Every muscle in the upper body will be tested including the shoulders, arms, chest & back!
The timer will be on for a majority of the workout 40 seconds of work, with 20 seconds rest!
For this workout you will need a pair of dumbbells, your mat and a chair for some body weight dips!
The dumbbells I am using for your reference are 15kg and 6kg each!
There are 2 staple exercises in this workout! A diagonal raise for 40 seconds, then 20 seconds rest before going into the partial range of the exercises!
X3
CHEST PRESS (pause at bottom)
RENEGADE ROW (brief hold at top)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
BENT OVER ROW (pause at top)
PUSH UPS (pause at bottom)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
SHOULDER PRESS (pause at bottom)
PULLOVER (PAUSE, THEN NORMAL, THEN PAUSE). *40/20/40
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
HAMMER CURLS (brief hold at 1/2 way)
DIPS (pause at bottom)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X2
PALMS UP CURLS (brief hold at 1/2 way)
PARTIALS!
Finisher:
LANDMINE ROW!
30/30/30
PAUSE AT TOP!
HOLD!
FULL RANGE!
The finisher really will demand the biceps and back to push out those last few reps!
I hope you all have plenty of rest after this and a good nights sleep. This workout, if completed with focus and intent, is demanding a lot from the body so it is important to let the body rest, recover & rebuild.
I hope you all have an amazing and as intense session as I did!!
Cx
Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: youtu.be/V_RtNkbsPBc
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
Tempo training with focus on a pause at the top of the movement, and as always controlling the lowering! Every muscle in the upper body will be tested including the shoulders, arms, chest & back!
The timer will be on for a majority of the workout 40 seconds of work, with 20 seconds rest!
For this workout you will need a pair of dumbbells, your mat and a chair for some body weight dips!
The dumbbells I am using for your reference are 15kg and 6kg each!
There are 2 staple exercises in this workout! A diagonal raise for 40 seconds, then 20 seconds rest before going into the partial range of the exercises!
X3
CHEST PRESS (pause at bottom)
RENEGADE ROW (brief hold at top)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
BENT OVER ROW (pause at top)
PUSH UPS (pause at bottom)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
SHOULDER PRESS (pause at bottom)
PULLOVER (PAUSE, THEN NORMAL, THEN PAUSE). *40/20/40
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X3
HAMMER CURLS (brief hold at 1/2 way)
DIPS (pause at bottom)
STAPLE
DIAGONAL RAISE (pause at top)
PARTIALS!
X2
PALMS UP CURLS (brief hold at 1/2 way)
PARTIALS!
Finisher:
LANDMINE ROW!
30/30/30
PAUSE AT TOP!
HOLD!
FULL RANGE!
The finisher really will demand the biceps and back to push out those last few reps!
I hope you all have plenty of rest after this and a good nights sleep. This workout, if completed with focus and intent, is demanding a lot from the body so it is important to let the body rest, recover & rebuild.
I hope you all have an amazing and as intense session as I did!!
Cx
Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: youtu.be/V_RtNkbsPBc
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
