TANGIBLE Triceps and Delts Workout / Strength | EPIC Heat – Day 16

30 minutes to strengthen the shoulders and triceps, with focus on the side delts using dumbbells & bodyweight!

For this shoulder & tricep workout you will need a pair of dumbbells, mat and a chair for bodyweight dips! The dumbbells I am using for your reference are 8kg each!

There is a staple pair of exercises; bodyweight dips followed by a tricep specific exercise!

During the dips, extending the feet away will increase the difficulty and bring the feet in closer to body to reduce the bodyweight on the triceps!

We finish with a combination of push ups & lateral raises just to burn out!

The timer will be on for 45 seconds of work, 15 seconds rest!

LATERAL RAISES
LATERAL RAISES
LATERAL RAISES

SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS

DIPS
KICKBACKS

HAMMER PUSH PRESS
HAMMER PUSH PRESS
HAMMER PUSH PRESS

ALTERNATING 90° LATERAL RAISE
ALTERNATING 90° LATERAL RAISE
ALTERNATING 90° LATERAL RAISE

DIPS
DIAMOND / TRICEP PUSH UPS

ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES

PARTIAL LATERAL RAISES
PARTIAL LATERAL RAISES
PARTIAL LATERAL RAISES

DIPS
TRICEP PRESS

FACEPULLS
FACEPULLS
FACEPULLS

SKULLCRUSHER
SKULLCRUSHER
SKULLCRUSHER

DIPS

Finisher:

PIKE PUSH UPS (30 seconds)
TRICEP PUSH UPS (30 seconds)
PIKE PUSH UPS (30 seconds)
LATERAL RAISES (10 seconds)
PARTIALS (10 seconds)
LATERAL RAISES (10 seconds)

There will be some tips on some of the exercises as we go through the workout to help just remind you to focus on each movement, to train safe, and also to increase the difficulty as it is more challenging to control the weights!

The slower you make the lowering portion, the more intense!!

Shoulders & triceps is a great combination to incorporate into a workout and I’m sure you will feel this intensity!!!

Cx

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/carolinegirvan/?sub_confirmation=1

Optional Add-on: https://youtu.be/KzBZ02EAJvE

My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Join The Community

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

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: 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.