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23 Views· 16 June 2024

SUPERior Shoulders Workout / Dumbbells | EPIC Heat - Day 2



This shoulder session will work your shoulders until failure throughout! Hitting the shoulders through compound and isolation movements, you will be super setting movements to extremely challenge yourself!

All you will need for this shoulder session is a pair of dumbbells. The dumbbells I am using throughout are 9kg.

The timer will be on for 45 seconds of work, straight into another 45 seconds of work followed by 30 seconds rest. We will repeat each superset 2 times in total!

These are long sets in regards times and presumably the reps performed so it is important that you pause when you need to.

Partial presses

Close, open to press
Arnold press

Single arm push press
Single arm press

Hammer frontal raises
Alternating hammer frontal raises

Alternating lateral raise

Upper half raise
Diagonal press

Elbow @ 90° alt lateral raise
Drive the car

Rear delt fly
Rear delt row

Finisher is a full minute, switching exercise every 20 seconds!

Figure 8
Hammer press
Figure 8

This was a very challenging shoulder session! My shoulders were extremely fatigued due to the higher rep range and time under tension!

Maintain form and you’ll feel your shoulders have to work even harder!

This was definitely one of the most challenging shoulder sessions I’ve done and I knew it would be!

I hope you have fun with it!


To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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/caroline....girvan/?sub_confirma

Add-ons: https://youtu.be/dqfovZuZVFc

My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
EPIC I: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
EPIC II: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

Join The Community

▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan

Equipment I Use:

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▶ 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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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